A balanced diet depends on the adequate presence of proteins, responsible for participating in various functions of the body, such as preserving lean mass and strengthening the immune system. In this context, protein-rich soups are great choices for those looking for comforting dishes without giving up important nutrients.

Below, check out protein-rich soup recipes to start the week!

Ingredients

• 500 g skinless chicken breast
• Water for soaking
• 1 cup of chickpea tea
• 1 carrot cut into small cubes
• 1 potato cut into small cubes
• 1 stalk of chopped celery
• 1 chopped onion
• 3 cloves of garlic, chopped
• 2 tablespoons olive oil
• 2 liters of water
• 1 bay leaf
• 1 teaspoon of turmeric
• 1 teaspoon sweet paprika
• Salt and ground black pepper to taste
• 3 tablespoons of kale, cut into strips

Preparation mode

Place the chickpeas in a bowl, cover with water and soak for 12 hours. Drain and reserve. Then, in a large pan, heat the oil over medium heat and sauté the onion until transparent. Add the garlic and stir for 1 minute. Add the carrot, potato and celery and sauté for another 3 minutes.

Add the chicken breast, chickpeas, bay leaf, saffron and sweet paprika. Cover with water and cook over medium heat for about 50 minutes, stirring occasionally, until the chickpeas are soft. Remove the chicken from the pan, shred it with two forks and return it to the soup. Season with salt and black pepper. Finish with cabbage. Serve hot.

Ingredients

• 500 g diced beef muscle
• 1 cup of tea pea seca
• 1 chopped onion
• 3 cloves of garlic, chopped
• 1 carrot cut into small cubes
• 1 stalk of chopped celery
• 2 tablespoons olive oil
• 1 bay leaf
• 1 teaspoon sweet paprika
• 1.5 l of water
• Salt and ground black pepper to taste
• 2 tablespoons chopped green chilli

Preparation mode

Heat the oil in a pressure cooker over medium heat and gradually brown the meat. Add the onion and sauté until transparent. Add the garlic, carrot and celery. Then, add the dried peas, bay leaf, sweet paprika and water. Cover the pan and cook for 30 minutes after coming to pressure. Turn off the heat and wait for the pressure in the pan to release. Shred part of the meat and mix it back into the broth. Season with salt and black pepper. Finish with green scent and serve hot.

3. Pumpkin and quinoa soup

Ingredients

• 500 g pumpkin, peeled and cut into pieces
• 1 cup of quinoa tea
• 1/2 cup of tea leaves spinach​
• 1 onion peeled and chopped
• 2 garlic cloves, peeled and crushed
• 1 tablespoon of olive oil
• Salt and ground black pepper to taste
• Water for cooking

Preparation mode

In a pan, add the oil and place over medium heat to heat. Add the onion and garlic and brown. Add the strawberry, spinach leaves and quinoa and sauté for 3 minutes. After, add the salt, black pepper and water. Cook until the quinoa and pumpkin are soft. Turn off the heat and serve immediately.

4. Red Lentil and Carrot Soup

Ingredients

• 1 cup of red lentil tea
• 1 chopped onion
• 2 cloves of garlic, chopped
• 1 carrot grated
• 1 tablespoon olive oil
• 1 teaspoon of turmeric
• 1 teaspoon cumin powder
• 1 l of hot water
• Salt and ground black pepper to taste
• 2 tablespoons chopped coriander

Preparation mode

Heat the oil in a pan over medium heat and sauté the onion until softened. Add the garlic and carrot. Then add the red lentils, turmeric, cumin and hot water. Cook for about 20 minutes until the lentils partially break down and form a thick broth. Season with salt and black pepper. Finish with coriander and serve immediately.