In addition to nutritious and healthy, soups are practical to prepare. This is because these recipes are versatile and combine simple ingredients with high nutritional value, ensuring satiety, energy and flavor in a single meal. In addition, they help optimize time in the kitchen. With that in mind, we’ve put together 5 protein -rich soup recipes for you to include in your menu. Check it out!

Ingredients

• 2 cups of boiled chickpeas
• 1 sweet potato peeled and cubed orange
• 1 sliced ​​zucchini
• 1 peeled and chopped onion
• 2 peeled and chopped garlic cloves
• 1 teaspoon of sweet paprika
• 1 teaspoon of powder cumin
• 1 bay leaf
• 1 tablespoon of olive oil
• 1 l of legume broth
• Salt and ground black pepper to taste
• Chopped coriander to finish

Preparation mode

In a pan, put the olive oil and bring to medium heat to heat. Add onion and garlic and brown. Add the sweet paprika, cumin and bay leaf and sauté for 1 minute. Add the sweet potato and mix. Cover with vegetable stock and cook for 15 minutes. Finally, place the chickpeas and zucchini and cook for another 5 minutes. Turn off the heat and season with salt and black pepper. Remove bay leaf and sprinkle with coriander. Serve next.

Protein -rich lentil soup

Ingredients

• 1 cup of lentil tea
• 1 peeled and sliced ​​carrot
• 1 seedless and chopped tomatoes
• 1/2 red pepper without seeds and chopped
• 1 peeled and chopped onion
• 2 peeled and chopped garlic cloves
• 1 chopped stalk
• 1 teaspoon of powder cumin
• 1 teaspoon of turmeric powder
• 1 bay leaf
• 1 tablespoon of olive oil
• 1 l of legume broth
• Salt and ground black pepper to taste

Preparation mode

In a pan, put the olive oil and bring to medium heat to heat. Add onion and garlic and brown. Add the cumin, turmeric and bay leaf and sauté for 1 minute. Add the carrot, celery, tomato and peppers and sauté for 3 minutes. Add the lentil, cover with vegetable stock and cook for 30 minutes. Turn off the heat and season with salt and black pepper. Serve next.

Chicken protein soup

Ingredients

• 2 tablespoons olive oil
• 1 peeled and chopped onion
• 2 peeled and chopped garlic cloves
• 2 peeled and sliced ​​carrots
• 1 chopped stalk
• 500 g of boiled and shredded chicken breast
• 1 l of the heat of the frango
• 50 g de noodle integral
• Salt and ground black pepper to taste

Preparation mode

In a pan, put the olive oil and bring to medium heat to heat. Add onion and garlic and brown. Add the carrots and the celery and sauté for 3 minutes. Add the shredded chicken and chicken stock and cook for 10 minutes. Finally, put the pasta and cook until the dough is soft. Turn off the heat and season with salt and black pepper. Serve next.

Ingredients

• 400 g de salmon fillet cubed
• 2 peeled and cubed potatoes
• 1 peeled and sliced ​​carrot
• 1 peeled and chopped onion
• 2 peeled and chopped garlic cloves
• 2 tablespoons olive oil
• 700 ml of fish broth
• 300 ml of coconut milk
• 1/2 lemon juice
• Salt, ground black pepper and dill to taste

Preparation mode

In a pan, put the olive oil and bring to medium heat to heat. Add onion and garlic and brown. Add the potato and carrot and sauté for 1 minute. Cover with fish broth and cook for 15 minutes. Add the salmon cubes and cook for another 7 minutes. Reduce fire, put coconut milk and mix. Turn off the heat and season with salt, black pepper and lemon juice. Finish with the dill and serve then.

Ingredients

• 500 g of soft cushion cut into cubes
• 1 kg of cassava peeled and bite
• 1 l of legume broth
• 1 peeled and chopped onion
• 3 peeled and chopped garlic cloves
• 1 seedless and chopped tomatoes
• 1 peeled and chopped carrot
• 2 tablespoons olive oil
• Salt and ground black pepper to taste

Preparation mode

In a pressure cooker, put the olive oil and bring to medium heat to heat. Add onion and garlic and brown. Add the cubes of meat and fry until golden brown. Add the tomatoes and carrots and sauté for 5 minutes. Put the cassava, cover with the vegetable stock and cover the pan. Cook for 30 minutes after picking up pressure. Turn off the heat, wait for the pressure to go out and season with salt and black pepper. Serve next.