
(Gohealthier.com)
Winter is a wonderful time to cuddle up with loved ones or a good book or TV show and dig into some comforting food, and what is a better option for cold days and nights than soup? Soups are wonderful because they can be very nutrient-dense and can be made in large batches and frozen for easy meal prep. Here are five warm, protein-rich soup recipes that are both nourishing and satisfying:
1. Chicken and Lentil Soup
Ingredients:
• 1 lb chicken breast (shredded)
• 1 cup lentils (red or green)
• 1 onion (chopped)
• 3 cloves garlic (minced)
• 2 carrots (chopped)
• 4 cups chicken broth
• 1 can diced tomatoes
• 1 tsp cumin
• 1 tsp turmeric
• Salt and pepper to taste
• 1 tbsp olive oil
Instructions:
1. Heat olive oil in a pot and sauté onion, garlic, and carrots until soft.
2. Add chicken, lentils, diced tomatoes, and broth.
3. Season with cumin, turmeric, salt, and pepper.
4. Simmer for 30-40 minutes until lentils are tender.
5. Serve warm with fresh herbs.
2. Beef and Barley Soup
Ingredients:
• 1 lb lean beef (cubed)
• 1 cup pearl barley
• 1 onion (chopped)
• 3 cloves garlic (minced)
• 2 carrots (chopped)
• 4 cups beef broth
• 1 can diced tomatoes
• 1 tsp thyme
• 1 bay leaf
• Salt and pepper to taste
• 1 tbsp olive oil
Instructions:
1. Brown the beef in olive oil in a large pot.
2. Add onions, garlic, and carrots; cook until softened.
3. Pour in broth, tomatoes, barley, thyme, and bay leaf.
4. Simmer for 45-60 minutes until beef is tender.
5. Remove bay leaf and serve hot.
3. Turkey and White Bean Soup
Ingredients:
• 1 lb ground turkey
• 1 can white beans (drained)
• 1 onion (chopped)
• 3 cloves garlic (minced)
• 2 cups spinach or kale
• 4 cups chicken broth
• 1 tsp paprika
• 1 tsp oregano
• Salt and pepper to taste
• 1 tbsp olive oil
Instructions:
1. Brown turkey in olive oil, breaking it up into pieces.
2. Add onions and garlic; cook until fragrant.
3. Stir in white beans, broth, paprika, and oregano.
4. Simmer for 20-30 minutes, then add spinach/kale.
5. Serve warm and enjoy.
4. Tofu and Vegetable Miso Soup
Ingredients:
• 1 block firm tofu (cubed)
• 3 cups vegetable broth
• 3 tbsp miso paste
• 1 cup mushrooms (sliced)
• 1 cup spinach
• 2 green onions (chopped)
• 1 tbsp soy sauce
• 1 tsp ginger (grated)
Instructions:
1. Heat vegetable broth and add mushrooms and ginger; simmer for 5 minutes.
2. Stir in tofu and soy sauce; cook for another 5 minutes.
3. Dissolve miso paste in a little warm water, then add to soup.
4. Add spinach and green onions just before serving.
5. Seafood Chowder
Ingredients:
• 1 lb mixed seafood (shrimp, fish, scallops)
• 1 cup diced potatoes
• 1 onion (chopped)
• 2 cloves garlic (minced)
• 4 cups fish or vegetable broth
• 1 cup milk or cream
• 1 tbsp butter
• 1 tsp thyme
• Salt and pepper to taste
Instructions:
1. Sauté onions and garlic in butter until translucent.
2. Add potatoes, broth, and thyme; simmer until potatoes are tender.
3. Stir in seafood and cook until just done.
4. Add milk or cream and season to taste.
5. Serve warm with fresh herbs.
Armed with these delicious soup recipes, hopefully, you can make it through the chilliest season of the year with a warm belly while also meeting your daily protein needs.
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