A balanced diet depends on the presence of nutrients capable of supporting various functions of the body, and protein occupies a prominent position in this process. It participates in muscle building, assists in tissue recovery, contributes to the production of hormones and enzymes and also promotes a greater feeling of satiety throughout the day. Therefore, including a protein soup on the menu can be an excellent strategy to combine nutrition, practicality and flavor in a single meal.

In addition to being versatile, these preparations allow you to combine different protein sources with vegetables and seasonings that enrich the nutritional value of the dish. Whether for lunch or dinner, recipes can transform your eating routine in a simple and delicious way.

Below, check out how to prepare protein soup recipes!

Ingredients

• 500 g chicken breast cut into medium cubes
• 250 g sliced ​​Paris mushroom
• 1 chopped onion
• 3 cloves of garlic, chopped
• 2 potatoes cut into small cubes
• 1 tablespoon olive oil
• 1 l of broth chicken warm
• 200 ml of milk
• 2 tablespoons of oat flour
• 1 teaspoon dried thyme
• 1 bay leaf
• Salt and ground black pepper to taste
• 2 tablespoons chopped parsley

Preparation mode

In a large pan, heat the olive oil over medium heat. Add the chicken cubes and brown for approximately 6 minutes, stirring occasionally to lightly brown on all sides. Then add the onion and sauté for about 3 minutes. Add the garlic and stir for another 1 minute.

Add the mushroom and cook for approximately 5 minutes, stirring occasionally, until it reduces in volume and releases part of the water. Then add the potatoes, thyme and bay leaf. Mix well. Pour in the chicken broth, increase the heat until it boils, then reduce to medium heat. Cook for approximately 20 minutes, until the potatoes are soft.

In a bowl, mix the milk and oat flour until a homogeneous preparation is obtained. Remove the bay leaf from the soup and pour the milk mixture into the pan, stirring continuously. Cook over low heat for about 5 minutes, until the soup acquires a creamy consistency. Adjust the salt and black pepper. Finish with parsley and serve immediately.

Ingredients

• 4 eggs
• 1 cup cooked quinoa
• 3 cups of tea spinach chopped
• 1 chopped onion
• 2 cloves of garlic, chopped
• 1.2 l of vegetable broth
• 1 tablespoon olive oil
• Salt and ground black pepper to taste

Preparation mode

In a large pan, heat the olive oil over medium heat. Add the onion and sauté until soft. Add the garlic and cook for another 1 minute. Pour in the vegetable broth and bring to a boil. Then add the quinoa and cook for approximately 5 minutes.

Add the spinach and cook until the leaves wilt. Then, in a bowl, beat the eggs with a fork until smooth. With the soup boiling, slowly pour the eggs in a trickle, stirring continuously with a spoon to form delicate ribbons in the broth. Cook for another 2 minutes. Season with salt and black pepper. Serve hot.

Ingredients

• 1 cup of dry lentils
• 1 cup of cooked chickpeas
• 4 ripe tomatoes, chopped
• 1 chopped onion
• 3 cloves of garlic, chopped
• 2 tablespoons olive oil
• 1 tablespoon tomato paste
• 1 teaspoon sweet paprika
• 1 teaspoon cumin powder
• 1.2 l of quente legume broth
• 150 g the cheese feta cut into small cubes
• 2 tablespoons chopped parsley
• Salt and ground black pepper to taste

Preparation mode

In a large pan, heat the olive oil over medium heat. Add the onion and sauté until it starts to soften. Then, add the garlic and cook for another 1 minute, stirring constantly. Add the tomatoes and cook for about 8 minutes, stirring occasionally, until a rustic sauce forms. Add the tomato paste, paprika and cumin. Mix well to distribute the seasonings. Add the lentils and hot vegetable broth. Mix and cook over medium heat for approximately 25 minutes, stirring occasionally.

When the lentils are soft, add the chickpeas and cook for another 10 minutes to enhance the flavors and make the soup slightly thicker. Season with salt and black pepper. Then, portion the soup into individual bowls. Finish with the feta cheese cubes and parsley. Serve immediately.

Ingredients

• 500 g chuck cut into cubes
• 1 cup of tea bean-cooked white
• 2 carrots cut into cubes
• 1 stalk of chopped celery
• 1 chopped onion
• 3 cloves of garlic, chopped
• 1 tablespoon olive oil
• 1.3 l of quente beef broth
• 1 bay leaf
• Salt and ground black pepper to taste

Preparation mode

In a large pan, heat the olive oil over medium heat. Add the meat and brown for approximately 8 minutes, stirring occasionally. Add the onion and sauté for about 3 minutes. Add the garlic and cook for another 1 minute. Add the carrot, celery and bay leaf. Mix well.

Pour in the meat broth and increase the heat until it boils. Then reduce to low heat. Cook for approximately 50 minutes, with the pan partially covered, until the meat is tender. Add the white beans and cook for another 15 minutes to let the flavors combine. Season with salt and black pepper. Remove the bay leaf and serve immediately.

Ingredients

• 300 g tofu cut into cubes
• 500 g the sweet potato cut into cubes
• 3 cups of sliced ​​kale
• 1 chopped onion
• 2 cloves of garlic, chopped
• 1.3 ml quente legume broth
• 1 tablespoon olive oil
• Salt and ground black pepper to taste

Preparation mode

In a large pan, heat the olive oil over medium heat. Add the onion and sauté until soft. Then, add the garlic and cook for another 1 minute, stirring constantly. Add the sweet potato cubes and mix well.

Pour in the vegetable broth and cook over medium heat for approximately 20 minutes, until the sweet potatoes are tender. Then add the tofu and kale and cook for about 3 minutes, just until the kale wilts. Season with salt and black pepper. Serve immediately.