12/30/2025
rotein-Packed Soups With 20g+ Protein Per Bowl
1. Chicken & White Bean Soup
Sauté 1 onion + 1 carrot + 2 celery (diced) in 1 tbsp oil 4 min. Add 250 g shredded chicken, 1 can (400 g) white beans, 4 cups broth, 1 tsp thyme, salt/pepper; simmer 15 min.
2. Turkey Chili Soup
Brown 300 g ground turkey in 1 tbsp oil. Add 1 onion + 3 garlic; cook 3 min. Add 1 can beans + 1 can crushed tomatoes + 2 cups broth + chili/cumin/paprika; simmer 20 min.
3. Red Lentil Spinach
Boil 1 cup red lentils + 4 cups water + 1 onion + turmeric + salt 15 min. Add 2 cups spinach, cumin + pepper; cook 3 min.
4. Egg Drop Bone Broth
Simmer 4 cups bone broth + soy + ginger. Drizzle in 3 beaten eggs, stir gently; add spring onions + pepper.
5. Salmon Chowder
Cook 1 onion + 1 carrot + 1 potato in 1 tbsp butter 5 min. Add 300 g salmon, 3 cups milk + 1 cup broth, garlic powder + salt/pepper; simmer 10 min.
6. Black Bean Quinoa
Cook ½ cup quinoa. Sauté 1 onion + 2 garlic in 1 tbsp oil, add 1 can black beans + 3 cups broth + cooked quinoa + cumin + smoked paprika + salt; simmer 10 min.
Lemon Chicken Orzo
Cook ½ cup orzo. Simmer 300 g shredded chicken + 4 cups broth + 1 carrot + dill 10 min. Temper 2 eggs + juice of 1 lemon with hot soup; mix in with orzo; add pepper + salt.
