Why Make This Recipe
Soups are comforting, easy to make, and great for your health. They can be low in calories but still high in protein, which helps you feel full without overeating.
This is perfect for anyone looking to eat healthier. Plus, making your own soup means you can choose what’s in it, making it gluten-free and dairy-free if that’s what you prefer.
How To Make Low Calorie High Protein Soup
Ingredients:
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 garlic cloves, minced
- 3 cups low-sodium vegetable broth
- 1 cup diced tomatoes (canned or fresh)
- 1 cup cooked lentils (or any protein such as chicken or beans)
- 1 cup chopped spinach or kale
- 1 teaspoon thyme
- Salt and pepper to taste
Directions:
- Heat the olive oil in a big pot over medium heat.
- Add the onion and cook until it becomes soft, about 5 minutes.
- Stir in the garlic and cook for another minute.
- Pour in the vegetable broth and add diced tomatoes.
- Add the lentils, thyme, salt, and pepper.
- Bring the soup to a boil, then reduce the heat. Let it simmer for 15 minutes.
- Stir in the spinach or kale and cook for another 5 minutes.
- Taste and adjust seasoning if needed. Enjoy!
Prep Time And Nutrition Facts
This soup takes about 10 minutes to prepare and 20 minutes to cook, making a total of 30 minutes. It serves 4 people, and each serving has about 200 calories, 15 grams of protein, and 4 grams of fat.
How To Serve Low Calorie High Protein Soup
Serve this soup hot. You can pair it with a slice of whole grain bread for a complete meal. It is also delicious on its own, making it a perfect snack or light dinner option.
How To Store Low Calorie High Protein Soup
You can store any leftover soup in an airtight container in the fridge for up to 3 days. If you want to keep it longer, you can freeze the soup for up to 3 months. Just remember to thaw it in the fridge before reheating.
Tips To Make Low Calorie High Protein Soup
- Use fresh herbs for better flavor.
- For a spicy kick, add some chili flakes or a dash of hot sauce.
- You can switch up the vegetables based on what’s in season or available.
- If you want it creamier, blend part of the soup before serving.
Health And Benefits Of This Recipe
This soup is very healthy. It is packed with protein from lentils, which helps build muscles and keeps you full longer. It also has lots of vegetables, providing vitamins and minerals that are good for your body. Plus, it’s low in fat and calories, making it a smart choice for anyone watching their weight.
Variation
You can customize this soup by adding different vegetables like carrots or bell peppers. You can also use different proteins, such as chickpeas or shredded chicken, to change the flavor and texture.
FAQs
1. Can I make this soup ahead of time?
Yes, you can make the soup ahead of time and store it in the fridge or freezer.
2. Is this soup good for meal prep?
Absolutely! This soup stores well, making it perfect for meal prep for the week.
3. Can I add pasta to this soup?
Yes, you can add some whole-grain pasta for extra carbs, but it may change the calorie count and cook time. Just add it when you’re simmering the soup.