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