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11 Low Calorie High Protein Soups

A collection of 11 delicious and nutritious soups that are low in calories and high in protein, perfect for any dietary restrictions and easy to prepare.
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Préparation 10 minutes
Cuisson 20 minutes
Temps total 30 minutes
Portions: 4 servings
Plat: Main Course, Soup
Cuisine: American, Healthy
Calories: 150
Ingredients Préparation Notes

Ingrédients
  

Base Ingredients
  • 4 cups Hearty Vegetable Broth
  • 1 can Canned Chickpeas (rinsed) - 15 oz Substitute with lentils or black beans if desired.
  • 2 cups Fresh Spinach Kale or Swiss chard can be used as alternatives.
  • 1 can Diced Tomatoes - 14 oz
  • 3 cloves Garlic (minced)
  • 1 medium Onion (chopped)
  • 2 medium Carrots (sliced)
  • 2 stalks Celery (chopped)
  • 1 teaspoon Ground Cumin
  • 1 teaspoon Paprika
  • to taste Salt
  • to taste Black Pepper
  • 1 tablespoon Olive Oil For oil-free version, sauté vegetables in water.
  • 2 tablespoons Lemon Juice For freshness before serving.
  • 1 tablespoon Herbs (like thyme or cilantro - optional) Use fresh or dried based on availability.

Préparation
 

Preparation
  1. Prep your workspace and gather all ingredients, utensils, and equipment.
  2. In a large pot, heat the olive oil over medium heat.
  3. Add the chopped onions, garlic, carrots, and celery. Sauté until softened, about 5-7 minutes.
  4. Sprinkle in the ground cumin and paprika, stirring well to coat the vegetables.
  5. Add the diced tomatoes (with their juice) to the pot and stir together. Let simmer for about 2 minutes.
  6. Pour in the vegetable broth and bring to a gentle simmer.
  7. Toss in the rinsed chickpeas and fresh spinach. Stir well and allow the spinach to wilt.
  8. Adjust flavors with salt and pepper to taste.
  9. Turn off the heat and squeeze in the lemon juice before serving.
  10. Ladle the soup into bowls and add a sprinkle of herbs if desired.
  11. Enjoy the soup hot.

Notes et conservation

Store leftovers in airtight containers; lasts 4-5 days in the refrigerator and can be frozen for up to 3 months. Reheat gently to preserve flavors.