For those looking for a lighter diet without giving up energy, investing in soup for lunch can be a smart choice. This type of preparation allows you to combine nutritious ingredients in a warm and comforting base, ideal for maintaining balance throughout the day. With dishes that prioritize proteins and combine practicality with flavor, it becomes easier to organize your meals for the week and avoid less healthy choices.

Below, check out protein soup recipes to start the week with energy!

1. Lentil soup

Ingredients

• 1 cup of dry lentils
• 1 l of water
• 1 tablespoon olive oil
• 1/2 onion chopped
• 2 cloves of garlic, chopped
• 1 teaspoon cumin powder
• 1/2 teaspoon sweet paprika
• 1 bay leaf
• Salt and ground black pepper to taste
• 1 tablespoon chopped parsley

Preparation mode

In a medium pan, heat the olive oil over medium heat and sauté the onion for about 3 minutes, until slightly transparent. Add the garlic and sauté for another 1 minute. Then add the lentils, cumin, paprika and bay leaf. Mix to incorporate the seasonings. Pour in the water, mix and cook over medium heat for approximately 25 to 30 minutes, until the lentils are soft. When it is cooked, remove about 1 ladle of the soup, quickly blend it in a blender and return it to the pan. This will give it a slightly creamy texture while keeping most of the grains whole. Adjust the salt and finish with black pepper and chopped parsley. Serve immediately.

Ingredients

• 200 g firm tofu, cut into cubes
• 1/2 carrot cut into thin strips
• 1/2 zucchini cut into strips
• 1/2 chopped onion
• 1 teaspoon grated ginger
• 1 tablespoon of olive oil
• 800 ml legume broth
• Salt to taste

Preparation mode

In a medium pan, heat the oil over medium heat and sauté the onion for about 3 minutes until soft. Add the ginger and stir for 1 minute. Add the vegetable broth and bring to a boil. Add the vegetables and cook for about 8 minutes until slightly soft. Add the tofu and cook for another 5 minutes, just to heat through and absorb the flavor of the broth. Season with salt. Serve hot.

Ingredients

• 1 cup of cooked chickpeas
• 300 g the cod desalted into large chips
• 3 cups coarsely chopped spinach
• 2 tablespoons olive oil
• 1/2 chopped onion
• 2 cloves of garlic, chopped
• 1/2 cup chopped tomato
• 1 tablespoon tomato paste
• 1/2 teaspoon sweet paprika
• 1 bay leaf
• 2 cups of chickpea cooking water
• Water to hydrate
• Salt and ground black pepper to taste

Preparation mode

In a wide pan, heat the olive oil over medium heat and sauté the onion for about 3 minutes until it starts to brown. Add the garlic and sauté quickly. Add the tomatoes, tomato paste, paprika and bay leaf. Cook for a few minutes until a slightly thick sauce forms.

Add the cooked chickpeas and mix well. Add the cooking water and let it boil for about 5 minutes. Add the cod and cook for approximately 8 to 10 minutes, without stirring too much to keep the pieces intact. Lastly, add the spinach and cook for another 2 to 3 minutes, just until wilted. Season with salt and black pepper. Serve immediately.

Ingredients

• 1 cooked and shredded chicken breast
• 1/2 cauliflower in pieces
• 1/2 chopped onion
• 1 clove of minced garlic
• 1 tablespoon of olive oil
• 800 ml of water
• Salt and ground black pepper to taste

Preparation mode

In a medium pan, heat the oil over medium heat. Add the chopped onion and sauté for about 3 to 4 minutes, stirring occasionally. Add the garlic and sauté for approximately 1 minute. Add the cauliflower pieces and mix well to coat in the seasonings. Then, pour in the water, mix and cook over medium heat, with the pan semi-open, for about 12 to 15 minutes, or until the cauliflower is very soft to the point that it can be easily pierced with a fork.

Turn off the heat and carefully transfer the cauliflower with the broth to the blender. Beat until you obtain a smooth and homogeneous cream. If necessary, beat in stages to avoid excess volume. Return the cream to the pan and return it to medium heat.

Add the shredded chicken, mix well and cook for another 5 minutes, stirring occasionally, so that the chicken absorbs the flavor of the cream and the soup is well incorporated. Season with salt and ground black pepper. Serve hot.

Ingredients

• 400 g the muscle beef cut into cubes
• 1 potato cut into cubes
• 1 carrot cut into slices
• 1/2 chopped onion
• 2 cloves of garlic, chopped
• 1 tablespoon of olive oil
• 1 l of water
• Salt and ground black pepper to taste

Preparation mode

In a bowl, season the meat with salt and ground black pepper. Set aside for a few minutes to better absorb the seasoning. In a pressure cooker, heat the oil over medium heat. Add the meat little by little and seal well on all sides until a golden crust forms.

After browning all the meat, add the chopped onion and sauté for about 3 minutes, stirring occasionally, until it becomes soft and slightly transparent. Then add the garlic and sauté for another 1 minute, just until the aroma is released. Add the potato and carrot, mixing well to coat the vegetables in the seasoning. Pour in water, stir and, if necessary, add a small pinch of salt.

Cover the pan and, after pressure comes to bear, reduce the heat to medium-low and cook for approximately 25 minutes, until the meat is tender and the vegetables are well cooked. Turn off the heat and wait for the pressure to release naturally. Carefully open the pan, stir the soup and check the doneness of the meat. If you want a thicker broth, keep the pan uncovered over medium heat for another 5 to 10 minutes, allowing the liquid to reduce slightly. Adjust the salt and finish with ground black pepper. Serve hot.