20 Hearty High Protein Soup Recipes for Muscle Growth

There’s nothing quite like a steaming bowl of soup to fuel your muscles and warm your soul, especially when it’s packed with high-protein goodness. Whether you’re a fitness enthusiast looking to support muscle growth or simply in search of hearty, nutritious meals, our roundup of 20 high-protein soup recipes is your go-to guide. Dive in and discover your next favorite bowl that promises both flavor and fitness benefits!

Creamy Chicken and Quinoa Soup

Here’s a comforting and nutritious dish that’s perfect for any season, combining the heartiness of chicken with the wholesome goodness of quinoa in a creamy broth that’s both satisfying and easy to make.

Ingredients

• 1 tbsp olive oil
• 1 cup diced onion
• 2 cloves minced garlic
• 1 lb boneless, skinless chicken breasts, cubed
• 4 cups chicken broth
• 1 cup quinoa, rinsed
• 1 cup heavy cream
• 1 tsp salt
• 1/2 tsp black pepper
• 1/2 tsp dried thyme

Instructions

1. Heat 1 tbsp olive oil in a large pot over medium heat until shimmering, about 1 minute.
2. Add 1 cup diced onion and sauté until translucent, about 5 minutes, stirring occasionally.
3. Stir in 2 cloves minced garlic and cook for 30 seconds until fragrant.
4. Add 1 lb cubed chicken breasts to the pot, cooking until no longer pink, about 5 minutes.
5. Pour in 4 cups chicken broth and bring to a boil, then reduce heat to a simmer.
6. Add 1 cup rinsed quinoa, 1 tsp salt, 1/2 tsp black pepper, and 1/2 tsp dried thyme, stirring to combine.
7. Cover and simmer for 15 minutes, or until quinoa is tender and has absorbed most of the broth.
8. Stir in 1 cup heavy cream and heat through for 2 minutes, ensuring not to boil.
9. Remove from heat and let stand for 5 minutes to thicken slightly before serving.

Creamy Chicken and Quinoa Soup boasts a velvety texture with a rich flavor profile, thanks to the combination of tender chicken, nutty quinoa, and aromatic herbs. Serve it with a sprinkle of fresh parsley or a dash of paprika for an extra touch of color and flavor.

Lentil and Turkey Sausage Stew

On a chilly evening, nothing warms the soul quite like a hearty Lentil and Turkey Sausage Stew. This dish combines the earthy flavors of lentils with the savory taste of turkey sausage, creating a comforting meal that’s both nutritious and satisfying.

Ingredients

• 1 tbsp olive oil
• 1 cup diced onion
• 1 cup diced carrots
• 1 cup diced celery
• 2 cloves minced garlic
• 1 lb turkey sausage, casings removed
• 1 cup dried green lentils, rinsed
• 4 cups chicken broth
• 1 tsp dried thyme
• 1 bay leaf
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. Heat 1 tbsp olive oil in a large pot over medium heat until shimmering.
2. Add 1 cup diced onion, 1 cup diced carrots, and 1 cup diced celery to the pot. Cook for 5 minutes, stirring occasionally, until vegetables begin to soften.
3. Stir in 2 cloves minced garlic and cook for 1 minute until fragrant.
4. Add 1 lb turkey sausage to the pot, breaking it apart with a spoon. Cook for 5 minutes until no longer pink.
5. Mix in 1 cup dried green lentils, 4 cups chicken broth, 1 tsp dried thyme, 1 bay leaf, 1/2 tsp salt, and 1/4 tsp black pepper. Bring to a boil.
6. Reduce heat to low, cover, and simmer for 30 minutes, stirring occasionally, until lentils are tender.
7. Remove the bay leaf before serving. Tip: For a thicker stew, uncover and simmer for an additional 5 minutes.

The stew should have a thick, hearty texture with lentils that are perfectly tender. The turkey sausage adds a rich depth of flavor, making it a standout dish. Serve with a slice of crusty bread for dipping into the savory broth.

Spicy Black Bean and Beef Soup

Every cook needs a hearty, flavorful soup in their repertoire, and this Spicy Black Bean and Beef Soup is a perfect choice. Let’s walk through the process together, ensuring you achieve a delicious result every time.

Ingredients

• 1 lb ground beef
• 1 tbsp olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tbsp chili powder
• 1 tsp cumin
• 1/2 tsp cayenne pepper
• 4 cups beef broth
• 2 cans (15 oz each) black beans, rinsed and drained
• 1 can (14.5 oz) diced tomatoes
• 1 cup corn
• Salt to taste

Instructions

1. Heat 1 tbsp olive oil in a large pot over medium heat until shimmering.
2. Add 1 lb ground beef, breaking it apart with a spoon, and cook until no longer pink, about 5 minutes. Tip: Drain excess fat for a leaner soup.
3. Stir in 1 diced onion and 2 minced garlic cloves, cooking until softened, about 3 minutes.
4. Mix in 1 tbsp chili powder, 1 tsp cumin, and 1/2 tsp cayenne pepper, stirring for 1 minute to toast the spices.
5. Pour in 4 cups beef broth, scraping the bottom of the pot to loosen any browned bits.
6. Add 2 cans rinsed and drained black beans, 1 can diced tomatoes, and 1 cup corn. Bring to a boil.
7. Reduce heat to low, cover, and simmer for 20 minutes to meld flavors. Tip: Stir occasionally to prevent sticking.
8. Season with salt to taste, then simmer uncovered for an additional 10 minutes to slightly thicken the soup. Tip: Adjust the thickness by adding more broth if desired.

Ladle this robust soup into bowls, noting its rich, spicy aroma and hearty texture. Serve with a dollop of sour cream or a sprinkle of fresh cilantro for an extra layer of flavor.

Greek Yogurt Chicken Noodle Soup

Comforting and creamy, this Greek Yogurt Chicken Noodle Soup is a twist on the classic that brings a tangy richness to every spoonful. Perfect for chilly evenings or when you’re in need of a hearty, wholesome meal.

Ingredients

• 1 tbsp olive oil
• 1 cup diced onion
• 1 cup diced carrot
• 1 cup diced celery
• 2 cloves minced garlic
• 6 cups chicken broth
• 2 cups shredded cooked chicken
• 1 cup uncooked egg noodles
• 1 cup plain Greek yogurt
• 1 tsp salt
• 1/2 tsp black pepper
• 1 tbsp chopped fresh dill

Instructions

1. Heat 1 tbsp olive oil in a large pot over medium heat until shimmering.
2. Add 1 cup diced onion, 1 cup diced carrot, and 1 cup diced celery to the pot. Cook for 5 minutes, stirring occasionally, until vegetables begin to soften.
3. Stir in 2 cloves minced garlic and cook for 1 minute until fragrant.
4. Pour in 6 cups chicken broth and bring to a boil over high heat.
5. Add 2 cups shredded cooked chicken and 1 cup uncooked egg noodles. Reduce heat to medium and simmer for 10 minutes, or until noodles are tender.
6. Remove pot from heat. Gradually whisk in 1 cup plain Greek yogurt to avoid curdling, then stir until fully incorporated.
7. Season with 1 tsp salt and 1/2 tsp black pepper. Stir in 1 tbsp chopped fresh dill.

With its velvety texture and bright flavors, this soup is a delightful departure from the ordinary. Serve it with a sprinkle of extra dill and a side of crusty bread for dipping.

Protein-Packed Peanut Butter Pumpkin Soup

Start by gathering all your ingredients and equipment before you begin, ensuring a smooth cooking process. This Protein-Packed Peanut Butter Pumpkin Soup is a hearty, nutritious dish perfect for any season, combining rich flavors with a creamy texture.

Ingredients

• 2 cups pumpkin puree
• 1/2 cup creamy peanut butter
• 4 cups vegetable broth
• 1 tbsp olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 tsp ground cumin
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 cup coconut milk

Instructions

1. Heat 1 tbsp olive oil in a large pot over medium heat until shimmering, about 1 minute.
2. Add 1 medium diced onion and sauté until translucent, about 5 minutes, stirring occasionally.
3. Stir in 2 cloves minced garlic and cook for 1 minute until fragrant.
4. Add 2 cups pumpkin puree, 1/2 cup peanut butter, 4 cups vegetable broth, 1 tsp ground cumin, 1/2 tsp salt, and 1/4 tsp black pepper to the pot. Tip: For a smoother soup, blend the peanut butter with a bit of the broth before adding it to the pot.
5. Bring the mixture to a boil, then reduce heat to low and simmer for 20 minutes, stirring occasionally.
6. Remove the pot from heat and stir in 1/2 cup coconut milk. Tip: Full-fat coconut milk will give the soup a richer texture.
7. Use an immersion blender to puree the soup until smooth, or carefully transfer to a blender in batches. Tip: If using a blender, allow the soup to cool slightly and leave the lid slightly ajar to let steam escape.
8. Return the soup to the pot and heat over low for an additional 5 minutes, stirring occasionally.

Just before serving, taste and adjust seasoning if necessary. This soup boasts a velvety texture with a balance of nutty and savory flavors, making it a comforting meal. Serve with a drizzle of peanut butter and a sprinkle of roasted pumpkin seeds for added crunch.

White Bean and Kale Soup with Sausage

Here’s a comforting and hearty soup that’s perfect for any season, combining the earthy flavors of kale and white beans with the rich taste of sausage. Follow these steps to create a delicious meal that’s both nutritious and satisfying.

Ingredients

• 1 tbsp olive oil
• 1 cup diced onion
• 2 cloves garlic, minced
• 1 lb Italian sausage, casings removed
• 4 cups chicken broth
• 2 cups water
• 1 can (15 oz) white beans, drained and rinsed
• 4 cups chopped kale
• 1 tsp salt
• 1/2 tsp black pepper
• 1/2 tsp red pepper flakes

Instructions

1. Heat 1 tbsp olive oil in a large pot over medium heat until shimmering.
2. Add 1 cup diced onion and cook until translucent, about 5 minutes, stirring occasionally.
3. Stir in 2 cloves minced garlic and cook for 1 minute until fragrant.
4. Add 1 lb Italian sausage, breaking it apart with a spoon, and cook until browned, about 5 minutes.
5. Pour in 4 cups chicken broth and 2 cups water, bringing the mixture to a boil.
6. Reduce heat to low, then add 1 can white beans, 4 cups chopped kale, 1 tsp salt, 1/2 tsp black pepper, and 1/2 tsp red pepper flakes.
7. Simmer uncovered for 20 minutes, stirring occasionally, until the kale is tender.
8. Adjust seasoning if necessary before serving.

Kale retains a slight bite, complementing the creamy beans and savory sausage. Serve with a crusty bread for dipping, or top with grated Parmesan for an extra flavor boost.

High-Protein Miso Tofu Soup

Now, let’s dive into making a comforting bowl of High-Protein Miso Tofu Soup, perfect for those seeking a nutritious yet simple meal. This recipe balances the umami richness of miso with the soft texture of tofu, creating a dish that’s both satisfying and easy to prepare.

Ingredients

• 4 cups water
• 1 tbsp vegetable oil
• 1/2 cup diced onion
• 2 cloves minced garlic
• 1 tbsp grated ginger
• 4 cups vegetable broth
• 1/4 cup white miso paste
• 1 block (14 oz) firm tofu, cubed
• 2 cups chopped kale
• 2 tbsp soy sauce
• 1 tsp sesame oil

Instructions

1. Heat 1 tbsp vegetable oil in a large pot over medium heat until shimmering.
2. Add 1/2 cup diced onion, sautéing for 3 minutes until translucent.
3. Stir in 2 cloves minced garlic and 1 tbsp grated ginger, cooking for 1 minute until fragrant.
4. Pour in 4 cups vegetable broth and 4 cups water, bringing the mixture to a gentle boil.
5. Reduce heat to low, then whisk in 1/4 cup white miso paste until fully dissolved.
6. Add 1 block cubed tofu and 2 cups chopped kale, simmering for 5 minutes until kale is wilted.
7. Stir in 2 tbsp soy sauce and 1 tsp sesame oil, then remove from heat.

Silky tofu and hearty kale make this soup a textural delight, while the miso and soy sauce offer a deep, savory flavor. Try garnishing with green onions or a sprinkle of sesame seeds for an extra layer of taste and crunch.

Chickpea and Spinach Coconut Curry Soup

Unveiling a comforting bowl of Chickpea and Spinach Coconut Curry Soup, this recipe is a harmonious blend of creamy coconut milk, hearty chickpeas, and vibrant spinach, all simmered to perfection with aromatic spices. Ideal for beginners, this guide will walk you through each step to create a soup that’s both nourishing and bursting with flavor.

Ingredients

• 1 tbsp olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 tbsp curry powder
• 1/2 tsp ground turmeric
• 1/4 tsp cayenne pepper
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (13.5 oz) coconut milk
• 2 cups vegetable broth
• 2 cups fresh spinach
• 1 tbsp lemon juice
• Salt to taste

Instructions

1. Heat 1 tbsp olive oil in a large pot over medium heat until shimmering, about 1 minute.
2. Add 1 medium diced onion and sauté until translucent, about 5 minutes, stirring occasionally.
3. Stir in 2 cloves minced garlic, 1 tbsp curry powder, 1/2 tsp ground turmeric, and 1/4 tsp cayenne pepper, cooking until fragrant, about 30 seconds.
4. Pour in 1 can drained and rinsed chickpeas, 1 can coconut milk, and 2 cups vegetable broth, bringing the mixture to a gentle boil.
5. Reduce heat to low, cover, and simmer for 15 minutes to allow flavors to meld.
6. Add 2 cups fresh spinach and stir until wilted, about 2 minutes.
7. Finish with 1 tbsp lemon juice and salt to taste, stirring well to combine.

Gently ladle the soup into bowls, noting its creamy texture and the perfect balance of spicy and sweet flavors. For an extra touch, garnish with a sprinkle of fresh cilantro or a dollop of yogurt to complement the rich coconut curry base.

Beef and Barley Protein Power Soup

Kickstart your meal prep with this hearty Beef and Barley Protein Power Soup, a perfect blend of nutrition and comfort that’s as easy to make as it is delicious. Follow these steps to create a soup that’s both satisfying and packed with protein.

Ingredients

• 1 lb beef chuck, cubed
• 1 cup pearl barley
• 2 tbsp olive oil
• 1 large onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 4 cloves garlic, minced
• 6 cups beef broth
• 1 tsp salt
• 1/2 tsp black pepper
• 2 bay leaves

Instructions

1. Heat 2 tbsp olive oil in a large pot over medium-high heat until shimmering.
2. Add 1 lb beef chuck, cubed, and brown on all sides, about 5 minutes. Tip: Don’t overcrowd the pot to ensure even browning.
3. Remove the beef and set aside. In the same pot, add 1 large onion, diced, 2 carrots, diced, and 2 celery stalks, diced. Cook until softened, about 5 minutes.
4. Add 4 cloves garlic, minced, and cook for 1 minute until fragrant.
5. Return the beef to the pot. Add 6 cups beef broth, 1 cup pearl barley, 1 tsp salt, 1/2 tsp black pepper, and 2 bay leaves. Tip: Rinse the barley under cold water to remove any dust or debris before adding.
6. Bring to a boil, then reduce heat to low. Cover and simmer for 45 minutes, or until the barley is tender. Tip: Stir occasionally to prevent sticking.
7. Remove the bay leaves before serving.

This soup boasts a rich, meaty flavor with a satisfying chew from the barley, making it a robust meal on its own. Serve with a sprinkle of fresh herbs or a side of crusty bread for an extra touch of comfort.

Egg Drop Soup with Edamame and Shrimp

Very few dishes offer the comforting warmth and simplicity of a well-made soup, especially when it’s as easy to prepare as this Egg Drop Soup with Edamame and Shrimp. Perfect for beginners, this recipe walks you through each step to ensure a delicious outcome every time.

Ingredients

• 4 cups chicken broth
• 1 cup shelled edamame
• 1/2 lb shrimp, peeled and deveined
• 2 eggs, lightly beaten
• 1 tbsp cornstarch
• 2 tbsp water
• 1/2 tsp salt
• 1/4 tsp white pepper
• 1 green onion, thinly sliced

Instructions

1. In a large pot, bring the chicken broth to a boil over high heat.
2. Add the edamame and shrimp to the boiling broth, cooking for 2 minutes until the shrimp turns pink. Tip: Do not overcook the shrimp to keep them tender.
3. In a small bowl, mix the cornstarch and water to create a slurry, then stir it into the pot to thicken the soup.
4. Reduce the heat to low. Slowly drizzle the beaten eggs into the soup while stirring in a circular motion. Tip: Stirring continuously creates those beautiful, silky egg ribbons.
5. Season the soup with salt and white pepper, stirring gently to combine.
6. Remove the pot from the heat and let it sit for 1 minute to allow the flavors to meld. Tip: Letting the soup rest enhances its depth of flavor.
7. Garnish with sliced green onions before serving.

When served, this soup boasts a velvety texture with the crunch of edamame and the sweetness of shrimp. Try pairing it with a side of steamed rice for a more filling meal.

Quinoa and Chicken Tortilla Soup

Every home cook needs a hearty, nutritious soup in their repertoire, and this Quinoa and Chicken Tortilla Soup is a perfect choice. Let’s walk through the process together, ensuring you end up with a flavorful and satisfying meal.

Ingredients

• 1 tbsp olive oil
• 1 cup diced onion
• 2 cloves garlic, minced
• 1 lb chicken breast, diced
• 1 cup quinoa, rinsed
• 4 cups chicken broth
• 1 can (14.5 oz) diced tomatoes
• 1 tsp cumin
• 1 tsp chili powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 cup corn kernels
• 1 avocado, diced
• 1/4 cup cilantro, chopped
• 1 lime, cut into wedges
• 1 cup tortilla chips, crushed

Instructions

1. Heat 1 tbsp olive oil in a large pot over medium heat until shimmering.
2. Add 1 cup diced onion and cook until translucent, about 5 minutes, stirring occasionally.
3. Stir in 2 cloves minced garlic and cook for 30 seconds until fragrant.
4. Add 1 lb diced chicken breast, cooking until no longer pink, about 5 minutes.
5. Mix in 1 cup rinsed quinoa, 4 cups chicken broth, 1 can diced tomatoes, 1 tsp cumin, 1 tsp chili powder, 1/2 tsp salt, and 1/4 tsp black pepper.
6. Bring the mixture to a boil, then reduce heat to low and simmer for 20 minutes, or until quinoa is tender.
7. Stir in 1 cup corn kernels and cook for an additional 5 minutes.
8. Ladle the soup into bowls and top with 1 diced avocado, 1/4 cup chopped cilantro, a squeeze of lime juice, and a handful of crushed tortilla chips.

Layers of texture from the creamy avocado, crunchy tortilla chips, and tender quinoa make every spoonful interesting. The bright lime and cilantro add a fresh contrast to the rich, spiced broth, making this soup a balanced and comforting dish.

Smoky Red Lentil and Bacon Soup

This smoky red lentil and bacon soup is a hearty, flavorful dish that’s perfect for chilly evenings. The combination of smoky bacon and earthy lentils creates a comforting bowl that’s both nutritious and satisfying.

Ingredients

• 1 cup dried red lentils
• 4 cups chicken broth
• 1/2 lb bacon, chopped
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 tsp smoked paprika
• 1/2 tsp ground cumin
• 1 tbsp olive oil
• Salt to taste

Instructions

1. Rinse the red lentils under cold water until the water runs clear, then drain.
2. In a large pot, heat the olive oil over medium heat. Add the chopped bacon and cook until crispy, about 5 minutes.
3. Remove the bacon with a slotted spoon and set aside, leaving the fat in the pot.
4. Add the diced onion to the pot and sauté until translucent, about 3 minutes.
5. Stir in the minced garlic, smoked paprika, and ground cumin, cooking for another minute until fragrant.
6. Pour in the chicken broth and add the rinsed lentils. Bring to a boil, then reduce heat to low and simmer for 20 minutes, or until the lentils are tender.
7. Use an immersion blender to partially puree the soup, leaving some texture.
8. Stir in the reserved bacon and season with salt to taste.

Makes sure to serve this soup hot, garnished with a sprinkle of smoked paprika or a dollop of sour cream for extra richness. The smoky flavor of the bacon pairs beautifully with the creamy texture of the lentils, making this soup a standout dish.

Turkey Meatball and Vegetable Soup

Zesty and comforting, this Turkey Meatball and Vegetable Soup is a perfect blend of lean protein and fresh veggies, simmered to perfection. Ideal for a cozy dinner, it’s straightforward to make, especially when you follow these detailed steps.

Ingredients

• 1 lb ground turkey
• 1/2 cup breadcrumbs
• 1 egg
• 1 tsp salt
• 1/2 tsp black pepper
• 1 tbsp olive oil
• 1 onion, diced
• 2 carrots, sliced
• 2 celery stalks, chopped
• 4 cups chicken broth
• 1 cup water
• 1 tsp dried thyme
• 1 bay leaf
• 2 cups spinach

Instructions

1. Preheat your oven to 375°F and line a baking sheet with parchment paper.
2. In a bowl, combine 1 lb ground turkey, 1/2 cup breadcrumbs, 1 egg, 1 tsp salt, and 1/2 tsp black pepper. Mix until just combined to avoid tough meatballs.
3. Shape the mixture into 1-inch meatballs and place them on the prepared baking sheet. Bake for 20 minutes or until golden brown.
4. While the meatballs bake, heat 1 tbsp olive oil in a large pot over medium heat. Add 1 diced onion, 2 sliced carrots, and 2 chopped celery stalks. Cook for 5 minutes until softened.
5. Pour in 4 cups chicken broth and 1 cup water. Add 1 tsp dried thyme and 1 bay leaf. Bring to a boil, then reduce heat to simmer for 10 minutes.
6. Add the baked meatballs to the pot and simmer for another 5 minutes to infuse flavors.
7. Stir in 2 cups spinach and cook for 2 minutes until just wilted. Remove the bay leaf before serving.

Hearty and flavorful, this soup boasts tender meatballs and vibrant vegetables in every spoonful. Serve with a sprinkle of Parmesan cheese or a side of crusty bread for an extra touch of comfort.

Cottage Cheese and Broccoli Soup

Kickstart your culinary journey with this comforting Cottage Cheese and Broccoli Soup, a perfect blend of creamy texture and nutritious greens. This recipe is designed for beginners, guiding you through each step to ensure a delicious outcome.

Ingredients

• 1 tbsp olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 4 cups broccoli florets
• 4 cups vegetable broth
• 1 cup cottage cheese
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. Heat 1 tbsp olive oil in a large pot over medium heat until shimmering, about 1 minute.
2. Add 1 medium diced onion to the pot, sautéing until translucent, approximately 5 minutes.
3. Stir in 2 cloves minced garlic, cooking for 1 minute until fragrant.
4. Add 4 cups broccoli florets to the pot, stirring to combine with the onions and garlic.
5. Pour in 4 cups vegetable broth, bringing the mixture to a boil over high heat.
6. Reduce heat to low, cover, and simmer for 15 minutes, or until broccoli is tender.
7. Remove the pot from heat and carefully blend the soup until smooth using an immersion blender.
8. Return the pot to low heat, stir in 1 cup cottage cheese, 1/2 tsp salt, and 1/4 tsp black pepper, heating through for 2 minutes.

Unbelievably creamy with a subtle tang from the cottage cheese, this soup pairs wonderfully with a slice of crusty bread for dipping. The vibrant green color and smooth texture make it as pleasing to the eye as it is to the palate.

Salmon and White Bean Chowder

Salmon and white bean chowder is a hearty, comforting dish that combines the richness of salmon with the creaminess of white beans, perfect for any season. Starting with fresh ingredients ensures a flavorful base that’s both nutritious and satisfying.

Ingredients

• 1 tbsp olive oil
• 1 cup diced onion
• 1/2 cup diced celery
• 1/2 cup diced carrot
• 2 cloves garlic, minced
• 4 cups chicken broth
• 2 cups diced potatoes
• 1 can (15 oz) white beans, drained and rinsed
• 1 lb salmon, skin removed and cut into chunks
• 1 cup heavy cream
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp fresh dill, chopped

Instructions

1. Heat 1 tbsp olive oil in a large pot over medium heat until shimmering.
2. Add 1 cup diced onion, 1/2 cup diced celery, and 1/2 cup diced carrot to the pot. Cook for 5 minutes, stirring occasionally, until vegetables begin to soften.
3. Stir in 2 cloves minced garlic and cook for 1 minute until fragrant.
4. Pour in 4 cups chicken broth and add 2 cups diced potatoes. Bring to a boil, then reduce heat to simmer for 15 minutes, or until potatoes are tender.
5. Add 1 can drained and rinsed white beans and 1 lb salmon chunks to the pot. Simmer gently for 5 minutes, ensuring the salmon cooks through but remains tender.
6. Stir in 1 cup heavy cream, 1/2 tsp salt, and 1/4 tsp black pepper. Heat through for 2 minutes, avoiding a boil to prevent curdling.
7. Remove from heat and sprinkle with 1 tbsp fresh dill before serving.

Garnished with extra dill, this chowder offers a velvety texture with chunks of flaky salmon and tender vegetables. Serve with crusty bread for dipping to soak up every last bit of its creamy goodness.

Spicy Peanut Tofu and Rice Noodle Soup

Gathering around a bowl of Spicy Peanut Tofu and Rice Noodle Soup is like wrapping yourself in a warm, flavorful hug. This dish combines the creamy richness of peanut butter with the boldness of spices and the heartiness of tofu and rice noodles, making it a perfect meal for any day.

Ingredients

• 1 block (14 oz) firm tofu
• 4 cups vegetable broth
• 1 cup coconut milk
• 1/4 cup peanut butter
• 2 tbsp soy sauce
• 1 tbsp sriracha
• 1 tbsp ginger, minced
• 2 cloves garlic, minced
• 1 cup rice noodles
• 1 tbsp lime juice
• 1/4 cup cilantro, chopped
• 1 tbsp vegetable oil

Instructions

1. Press the tofu for 30 minutes to remove excess water, then cut into 1-inch cubes.
2. Heat 1 tbsp vegetable oil in a large pot over medium heat. Add tofu cubes and cook until golden brown on all sides, about 5 minutes. Remove and set aside.
3. In the same pot, add minced ginger and garlic. Sauté for 1 minute until fragrant.
4. Add vegetable broth, coconut milk, peanut butter, soy sauce, and sriracha. Whisk until the peanut butter is fully dissolved.
5. Bring the mixture to a simmer over medium heat, then reduce to low and let it cook for 10 minutes to blend the flavors.
6. Add rice noodles to the pot and cook according to package instructions, usually about 4-5 minutes.
7. Return the tofu to the pot and stir gently to warm through.
8. Remove from heat and stir in lime juice and chopped cilantro.

Just before serving, give the soup a final stir to ensure the noodles and tofu are evenly distributed. The soup should have a creamy texture with a perfect balance of spicy, tangy, and nutty flavors. For an extra crunch, top with crushed peanuts or serve with a side of steamed vegetables.

High-Protein Minestrone with Turkey

Yearning for a hearty, protein-packed meal that doesn’t skimp on flavor? This High-Protein Minestrone with Turkey is your answer, combining lean turkey with a bounty of vegetables in a savory broth. Perfect for meal prep or a cozy dinner, it’s a dish that satisfies both your hunger and your health goals.

Ingredients

• 1 tbsp olive oil
• 1 lb ground turkey
• 1 cup diced onion
• 1 cup diced carrots
• 1 cup diced celery
• 3 cloves garlic, minced
• 6 cups chicken broth
• 1 can (14.5 oz) diced tomatoes
• 1 cup whole wheat pasta
• 1 cup chopped spinach
• 1 tsp dried basil
• 1 tsp dried oregano
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. Heat 1 tbsp olive oil in a large pot over medium heat until shimmering, about 1 minute.
2. Add 1 lb ground turkey, breaking it apart with a spoon, and cook until no pink remains, about 5 minutes. Tip: Ensure the turkey is fully browned for maximum flavor.
3. Stir in 1 cup diced onion, 1 cup diced carrots, 1 cup diced celery, and 3 cloves minced garlic. Cook until vegetables soften, about 5 minutes.
4. Pour in 6 cups chicken broth and 1 can diced tomatoes, bringing the mixture to a boil.
5. Add 1 cup whole wheat pasta, reducing heat to a simmer. Cook for 10 minutes, or until pasta is al dente. Tip: Stir occasionally to prevent sticking.
6. Mix in 1 cup chopped spinach, 1 tsp dried basil, 1 tsp dried oregano, 1/2 tsp salt, and 1/4 tsp black pepper. Simmer for another 2 minutes. Tip: Adding spinach last preserves its color and nutrients.
7. Remove from heat and let stand for 5 minutes before serving.

Now, this minestrone boasts a rich, savory broth with tender turkey and perfectly cooked vegetables, offering a satisfying chew from the whole wheat pasta. Serve it with a sprinkle of Parmesan cheese or a slice of crusty bread for an extra comforting meal.

Pumpkin Seed and Chicken Pozole

Mastering the art of making Pumpkin Seed and Chicken Pozole starts with understanding its rich flavors and textures. This dish combines tender chicken, hominy, and a unique pumpkin seed sauce for a comforting meal that’s perfect for any season.

Ingredients

• 2 cups chicken broth
• 1 lb chicken breast, boneless and skinless
• 1 cup pumpkin seeds, shelled
• 2 cups hominy, drained and rinsed
• 1 tbsp olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 tsp cumin
• 1 tsp oregano
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 lime, cut into wedges
• 1/4 cup cilantro, chopped
• 1 avocado, sliced

Instructions

1. Heat olive oil in a large pot over medium heat. Add diced onion and minced garlic, sautéing until translucent, about 5 minutes.
2. Add chicken breast to the pot, browning each side for 3 minutes. Tip: Ensure the chicken is at room temperature for even cooking.
3. Pour in chicken broth, bringing the mixture to a boil. Reduce heat to low, cover, and simmer for 20 minutes until the chicken is fully cooked.
4. While the chicken cooks, toast pumpkin seeds in a dry skillet over medium heat for 5 minutes, stirring frequently until golden. Tip: Toasting enhances the seeds’ nutty flavor.
5. Transfer toasted pumpkin seeds to a blender, adding 1 cup of the cooking broth. Blend until smooth to create the pumpkin seed sauce.
6. Remove chicken from the pot, shredding it with two forks. Return the shredded chicken to the pot.
7. Add hominy, cumin, oregano, salt, and black pepper to the pot. Stir in the pumpkin seed sauce, simmering for another 10 minutes to meld flavors. Tip: Adjust thickness by adding more broth if desired.
8. Serve the pozole hot, garnished with lime wedges, chopped cilantro, and avocado slices.

Velvety from the pumpkin seed sauce and hearty with hominy and chicken, this pozole offers a delightful contrast of textures. For a festive touch, serve in colorful bowls with extra toppings on the side for guests to customize their bowls.

Black-Eyed Pea and Ham Hock Soup

Zesty and hearty, this Black-Eyed Pea and Ham Hock Soup is a comforting dish that’s perfect for any season. Let’s walk through the process of making this flavorful soup, ensuring every step is clear and manageable, even for beginners.

Ingredients

• 1 lb dried black-eyed peas
• 1 smoked ham hock
• 1 large onion, diced
• 2 cloves garlic, minced
• 2 stalks celery, diced
• 1 large carrot, diced
• 6 cups chicken stock
• 2 tbsp olive oil
• 1 tsp salt
• 1/2 tsp black pepper
• 1 bay leaf

Instructions

1. Rinse the black-eyed peas under cold water and remove any debris.
2. In a large pot, heat 2 tbsp olive oil over medium heat. Add the diced onion, celery, and carrot, cooking until softened, about 5 minutes.
3. Add the minced garlic and cook for another minute, stirring constantly to prevent burning.
4. Place the ham hock in the pot, then add the rinsed black-eyed peas, chicken stock, salt, pepper, and bay leaf.
5. Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 1.5 to 2 hours, or until the peas are tender and the ham hock meat is falling off the bone.
6. Remove the ham hock from the pot. Let it cool slightly, then shred the meat, discarding the bone and fat.
7. Return the shredded meat to the pot. Simmer for an additional 10 minutes to blend the flavors.
8. Remove the bay leaf before serving.

Kick back and enjoy the rich, smoky flavors of this soup, with the tender black-eyed peas and ham creating a satisfying texture. Serve it with a side of cornbread for a complete meal that’s sure to warm the soul.

Tempeh and Mushroom Miso Soup

Unlock the comforting flavors of a hearty Tempeh and Mushroom Miso Soup with this straightforward guide. Perfect for beginners, this recipe demystifies the process, ensuring a delicious outcome every time.

Ingredients

• 4 cups water
• 1 cup sliced mushrooms
• 1/2 cup diced tempeh
• 2 tbsp miso paste
• 1 tbsp soy sauce
• 1 tsp grated ginger
• 1/2 tsp minced garlic
• 2 green onions, sliced

Instructions

1. In a medium pot, bring 4 cups of water to a boil over high heat.
2. Add 1 cup of sliced mushrooms and 1/2 cup of diced tempeh to the boiling water. Reduce heat to medium and simmer for 5 minutes.
3. While the soup simmers, dissolve 2 tbsp of miso paste in a small bowl with a few tablespoons of the hot broth to prevent clumping.
4. Stir the dissolved miso paste, 1 tbsp of soy sauce, 1 tsp of grated ginger, and 1/2 tsp of minced garlic into the pot. Simmer for another 3 minutes, ensuring not to boil the miso to preserve its probiotics.
5. Remove the pot from heat and stir in the sliced green onions.
6. Let the soup sit for 2 minutes before serving to allow the flavors to meld.

Offering a rich umami depth with a slight crunch from the tempeh and mushrooms, this soup pairs wonderfully with a side of steamed rice or can be enjoyed on its own for a light yet satisfying meal.

Summary

Packed with protein and flavor, these 20 hearty soups are perfect for fueling muscle growth and satisfying hunger. We hope you find a new favorite to add to your meal rotation! Don’t forget to leave a comment sharing which recipe you loved most and pin this article on Pinterest to keep these delicious options handy for your next cooking adventure. Happy cooking!