Soups are perfect for today’s busy individuals as they are really easy to prepare and they can be stashed in the fridge and reheated without worries. Some of them are also highly suited for those who are always on the hunt for protein-dense foods for muscle building and maintenance.
Below are 3 different soups that will surely satisfy your taste buds, fill up your tummy, and supply your body with protein as well as a few other nutrients you need for optimum health and performance!
Mushroom and Egg Soup
We all know that eggs are an excellent source of protein as well as iron and vitamin E. That’s why its presence can make just about any dish perfect for building those muscles. The addition of mushrooms makes this particular soup not only taste meaty, but also a nutritional powerhouse because it has antioxidants and vitamin D.
- 2 medium-sized eggs (beaten lightly)
- 1/2 cup of shiitake mushrooms (sliced)
- 1/4 cup green onions (thinly sliced)
- 1 cup of baby spinach (washed)
- 3 cups of chicken broth (low-sodium)
- 1/2 teaspoon of soy sauce (low-sodium)
- In a saucepan, simmer chicken broth using medium heat.
- Add mushrooms, green onions, baby spinach and soy sauce. Simmer for another 4 to 5 minutes.
- Create ribbons of eggs by slowly adding eggs into the soup, lightly agitating the soup with a fork.
- Simmer for a minute to allow eggs to cook.
It’s cannot be denied that this is packed with protein — thanks to the presence of both turkey and beans. Opting for canned beans is highly convenient, but it’s a good idea to go for the reduced-sodium kind as we all know that too much sodium in the diet is bad for you. Aside from protein, beans also yield fiber and iron. By the way, feel free to turn this soup into the vegan kind by eliminating turkey and adding another can of beans.
- 1 pound of ground turkey breast
- 1 16-ounce can of kidney beans
- 1 16-ounce can of black beans
- 1 28-ounce can of diced tomatoes (undrained)
- 1 medium-sized onion (peeled and diced)
- 1 medium-sized red bell pepper (chopped)
- 3 tbsp olive or canola oil, divided
- 4 cloves of garlic (peeled and chopped)
- 1/2 teaspoon of ground cumin
- 3 tablespoons of olive oil (divided)
- Salt and pepper
- In a saucepan, heat 1 tablespoon of olive oil using medium heat. Cook ground turkey in it.
- Once your ground turkey is brown, remove it from the pan. Season it with a little salt and pepper.
- Using the same pan, heat 2 tablespoons of olive oil using medium heat. Cook onion, garlic and red bell pepper.
- Put ground turkey back into the pan. Stir in your tomatoes and beans. Bring to a boil. Simmer for 10 minutes.
Fish is an excellent source of protein. It also supplies your body with omega-3 fatty acids, healthy fats that help ward off inflammation. The star ingredient of this particular chowder is salmon, something that’s rich in vitamin D which is essential for strong immune system and bones. Also, it is said to help prevent certain cancers.
- 1 6-ounce can of skinless salmon (cooked)
- 1 cup of 2 percent evaporated milk (reduced fat)
- 1 medium-sized yellow onion (peeled and sliced)
- 2 medium-sized red bliss potatoes (unpeeled and diced)
- 4 cloves of garlic (minced)
- 1/4 cup of celery (diced)
- 1 tablespoon of dill (dried)
- 2 tablespoons of margarine (trans-fat free)
- Salt and pepper
- In a saucepan, melt margarine using medium heat. Sauté onion, garlic and celery in it.
- Add milk and potatoes. Cover the saucepan and turn heat to low. Stir constantly until potatoes are soft.
- Add parsley and cooked salmon. Simmer for 5 minutes.