Nutritious, versatile and easy to prepare, protein-rich soups are gaining more and more space in the routine of those who want to eat well without giving up comfort. The nutrients present in these recipes are essential for the functioning of the body: they help with muscle recovery, regulate appetite and provide sustained energy throughout the day. See five light recipes for lunch and dinner!

Ingredients

• 500 g beef muscle, cut into small cubes
• 2 cups cooked and drained chickpeas
• 1 chopped onion
• 2 cloves of garlic, chopped
• 2 tomatoes ripe seedless chopped
• 3 tablespoons of tomato paste
• 1/2 cup washed red lentils
• 2 tablespoons of olive oil
• 1 teaspoon sweet paprika
• 1 teaspoon cumin powder
• 1/2 teaspoon turmeric
• 1 pinch of cinnamon powder
• 1 bay leaf
• 2 l of meat broth
• 3 tablespoons chopped fresh parsley
• Salt and ground black pepper to taste

Preparation mode

In a large, deep pan, heat the oil over medium-high heat. Then add the meat cubes and brown for about 8 minutes, stirring occasionally, until a light crust forms. Add the onion and sauté for approximately 4 minutes, until it starts to become transparent. Add the garlic and cook for another 1 minute. Add the chopped tomatoes, tomato paste, paprika, cumin, turmeric, cinnamon and bay leaf. Mix well and cook for about 3 minutes to develop flavors.

Pour in the hot broth and bring to a boil. Then reduce to medium-low heat, partially cover the pan and cook for approximately 45 minutes, until the meat is tender. Add the washed lentils and cook for another 15 minutes, stirring occasionally. Add the cooked and drained chickpeas and cook for another 10 minutes so that they absorb the seasonings from the broth. Adjust the salt and black pepper. Turn off the heat and stir in the parsley. Serve immediately in deep bowls.

Ingredients

• 500 g the chicken breast in cubes
• 1 cup of quinoa grains
• 1 carrot in small cubes
• 1 zucchini in cubes
• 1 stalk of chopped celery
• 1 chopped onion
• 3 cloves of garlic, chopped
• 2 tablespoons of olive oil
• 2 l of vegetable broth
• 2 tablespoons chopped parsley
• Salt and ground black pepper to taste

Preparation mode

In a large pan, heat the oil over medium heat. Add the chicken cubes and brown for approximately 6 minutes, stirring occasionally, until they are lightly browned on the outside. Add the chopped onion and sauté for about 4 minutes, until it starts to become transparent. Then add the garlic and sauté for another 1 minute, stirring to avoid burning.

Add the carrot and celery and sauté for approximately 3 minutes to intensify the flavors. Afterwards, pour in the hot vegetable broth and increase the heat until it boils. Add the previously washed quinoa and cook over medium heat for about 15 minutes. Then, add the zucchini and cook for another 5 minutes, until it is soft but not falling apart. Season with salt and black pepper, turn off the heat and finish with chopped parsley.

Ingredients

Meatballs

• 500 g ground turkey breast
• 1 ovo
• 2 tablespoons of breadcrumbs
• 1 clove of minced garlic
• 2 tablespoons chopped parsley
• Salt and ground black pepper to taste

Sopa

• 1 cup cooked and drained chickpeas
• 1 carrot cut into thin strips
• 1/2 red pepper cut into strips
• 1 chopped onion
• 2 cloves of garlic, chopped
• 2 tablespoons of olive oil
• 2 ripe tomatoes, chopped
• 2 tablespoons of tomato paste
• 1 teaspoon sweet paprika
• 1/2 teaspoon turmeric
• 1.8 l of vegetable broth
• 120 g fresh pasta cut into wide strips (noodle style)
• Salt and ground black pepper to taste

Preparation mode

Meatballs

In a bowl, mix the ground turkey breast, egg, breadcrumbs, garlic, parsley, salt and black pepper. Stir until you obtain a homogeneous mass. Form small meatballs approximately and set aside.

Sopa

In a large pan, heat the oil over medium heat. Sauté the onion for about 4 minutes, until soft. Add the garlic and sauté for another 1 minute. Add the chopped tomatoes, tomato paste, paprika and turmeric. Then sauté for 3 minutes, stirring constantly.

Pour in the hot broth and mix well. When it comes to a boil, carefully add the meatballs. Cook over medium heat for approximately 15 minutes. Then add the cooked chickpeas, carrot strips and paprika.

Cook for another 8 minutes, keeping the vegetables slightly firm. Add the dough strips and cook according to the time indicated by the manufacturer. Adjust the salt and black pepper. Afterwards, distribute the soup in deep bowls.

Tip: finish with sprigs of fresh dill.

4. Tofu, pea and ginger soup

Ingredients

• 300 g firm tofu, cubed
• 1 cup of frozen peas
• 1 red onion, thinly sliced
• 1 tablespoon grated ginger
• 2 cloves of garlic, chopped
• 1 tablespoon sesame oil
• 1.5 l of legume broth
• 2 tablespoons chopped chives
• Salt and pepper to taste

Preparation mode

In a medium saucepan, heat the sesame oil over medium heat. Then, add the red onion and sauté for about 5 minutes, until lightly browned. Add the garlic and grated ginger and sauté for another 1 minute. Pour in the hot vegetable broth and cook for approximately 5 minutes after boiling.

Add the tofu cubes and cook over medium heat for about 8 minutes to absorb the flavors of the broth. Then add the frozen peas and cook for just 3 minutes to preserve the texture and color. Season with salt and pepper. Finish with chopped chives and serve immediately.

Ingredients

• 500 g of chuck in medium cubes
• 250 g the mushroom sliced ​​paris
• 1/2 cup of barley tea
• 1 chopped onion
• 3 cloves of garlic, chopped
• 2 diced carrots
• 1 stalk of chopped celery
• 2 tablespoons of olive oil
• 2 l of meat broth
• 1 bay leaf
• Salt, chopped parsley and ground black pepper to taste

Preparation mode

In a large pan, heat the oil over medium-high heat. Add the meat cubes and brown for approximately 8 minutes, stirring occasionally. Then add the onion and sauté for about 4 minutes until soft. Add the garlic and cook for another 1 minute. Then, add the carrot and celery and sauté for 3 minutes.

Pour in the hot meat broth, add the bay leaf and bring to a boil. Then reduce to medium-low heat, partially cover the pan and cook for about 40 minutes. Add the previously washed barley and cook for another 25 minutes. Meanwhile, heat a frying pan over high heat and sauté the mushrooms for approximately 5 minutes until golden. Add the mushrooms to the soup and cook for another 5 minutes. Adjust the seasonings and finish with parsley.