25+ Delicious High Protein Soup Recipes for a Nourishing Meal

When it comes to maintaining a healthy, balanced diet, incorporating high-protein meals is essential.

Protein is a critical macronutrient that helps repair tissues, build muscle, and keep your immune system strong.

One delicious and easy way to boost your protein intake is through soups. Whether you’re preparing a hearty meal for dinner or need a nutrient-packed lunch, high-protein soups can be both satisfying and nourishing.

From lean meats like chicken and turkey to plant-based protein sources like beans and lentils, the options are endless.

In this article, we’ve gathered 25+ high-protein soup recipes that will not only satisfy your hunger but also give you the energy you need to power through your day.

Whether you’re a meat lover or following a vegetarian diet, there’s something here for everyone.

25+ Delicious High Protein Soup Recipes for a Nourishing Meal

Incorporating high-protein soups into your meal plan is an excellent way to nourish your body without sacrificing flavor.

These soups offer an array of protein sources, from lean meats to legumes and tofu, all packed with essential nutrients to help fuel your active lifestyle.

The beauty of soup lies in its versatility—whether you prefer a creamy, smooth texture or a chunky, hearty bowl, you can easily customize any recipe to suit your preferences.

So, whether you’re looking to meal prep for the week, enjoy a light lunch, or indulge in a cozy dinner, these 25+ high-protein soup recipes are sure to become your new go-to meals for wholesome nourishment.

Chicken and Lentil Soup

This hearty chicken and lentil soup is a perfect balance of protein-packed chicken and fiber-rich lentils. It’s an excellent choice for a filling, nutritious meal. The combination of tender chicken, earthy lentils, and vegetables creates a savory and satisfying dish that is both comforting and nourishing.

Ingredients:

• 2 chicken breasts (boneless, skinless), diced
• 1 cup dried lentils, rinsed
• 1 large onion, chopped
• 2 carrots, diced
• 2 celery stalks, chopped
• 3 garlic cloves, minced
• 6 cups chicken broth
• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric
• 1 teaspoon paprika
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the diced chicken and season with salt, pepper, cumin, turmeric, and paprika. Cook until the chicken is browned and cooked through, about 5-7 minutes. Remove the chicken and set aside.
2. In the same pot, add the onions, carrots, celery, and garlic. Cook for 3-4 minutes, stirring occasionally, until the vegetables start to soften.
3. Add the rinsed lentils and chicken broth to the pot. Bring to a boil, then reduce to a simmer and cover. Cook for 25-30 minutes, or until the lentils are tender.
4. Return the cooked chicken to the pot and stir to combine. Simmer for an additional 5-10 minutes, allowing the flavors to meld together.
5. Taste and adjust the seasoning as needed with salt and pepper.
6. Serve hot, garnished with fresh parsley.

This chicken and lentil soup is a powerhouse of protein and fiber. The chicken provides lean protein, while lentils add an additional layer of nutrients like iron and folate. The warming spices create a rich, flavorful base, making this soup an ideal choice for a comforting yet nourishing meal. It’s a great make-ahead option for busy weeks, and the leftovers taste even better the next day!

Beef and Vegetable Stew

A rich, savory beef and vegetable stew filled with tender beef chunks, an assortment of vegetables, and a variety of seasonings. This stew is ideal for a filling, high-protein meal that offers both comfort and nutrition. The slow-cooked beef becomes melt-in-your-mouth tender, and the vegetables add color, texture, and essential nutrients.

Ingredients:

• 1 lb beef stew meat (chuck or sirloin), cut into chunks
• 4 cups beef broth
• 3 large potatoes, diced
• 2 carrots, sliced
• 1 cup green beans, chopped
• 1 large onion, chopped
• 2 garlic cloves, minced
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. In a large pot, heat olive oil over medium-high heat. Add the beef stew meat and brown on all sides, about 5-7 minutes. Remove the beef and set aside.
2. In the same pot, add the onions and garlic. Sauté for 2-3 minutes until softened and fragrant.
3. Add the beef broth, browned beef, potatoes, carrots, green beans, thyme, rosemary, salt, and pepper. Bring to a boil.
4. Reduce heat to low, cover the pot, and simmer for 1.5 to 2 hours, or until the beef is tender and the vegetables are fully cooked.
5. Taste the stew and adjust seasoning with additional salt and pepper if necessary.
6. Serve hot, and enjoy a hearty, protein-packed meal.

This beef and vegetable stew is a great choice for a filling, protein-rich meal. The beef provides a substantial amount of protein, while the vegetables add fiber and essential nutrients. The slow cooking method allows the flavors to blend beautifully, creating a comforting and satisfying dish. Perfect for a cold evening, this stew is sure to become a family favorite.

White Bean and Turkey Soup

This white bean and turkey soup is a light yet filling option, perfect for anyone looking for a high-protein, low-fat meal. Ground turkey adds lean protein, while white beans contribute both protein and fiber. The addition of spinach and herbs enhances the flavor and adds a burst of nutrients.

Ingredients:

• 1 lb ground turkey
• 2 cans (15 oz each) white beans, drained and rinsed
• 4 cups low-sodium chicken broth
• 2 cups spinach, chopped
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the ground turkey and season with salt, pepper, oregano, and basil. Cook until browned and crumbled, about 5-7 minutes.
2. Add the chopped onion and garlic to the pot. Sauté for 3-4 minutes until softened.
3. Stir in the white beans and chicken broth. Bring the mixture to a boil, then reduce the heat to a simmer.
4. Add the chopped spinach and cook for an additional 5 minutes, allowing the spinach to wilt and the flavors to meld.
5. Taste the soup and adjust seasoning as necessary with salt and pepper.
6. Serve hot for a protein-packed, nutritious meal.

The combination of ground turkey and white beans in this soup delivers a substantial protein boost, making it a great choice for a post-workout meal or a light dinner. The spinach provides an extra dose of vitamins, and the herbs lend a fragrant, savory note that rounds out the dish perfectly. This soup is quick to prepare, making it an easy yet satisfying option for busy days.

Chicken and Quinoa Soup

This chicken and quinoa soup is an excellent source of lean protein and whole grains, making it a nutritious and filling meal. The tender chicken, combined with the nutty quinoa and a variety of vegetables, creates a comforting yet healthy dish that’s both high in protein and full of flavor.

Ingredients:

• 2 boneless, skinless chicken breasts, diced
• 1 cup quinoa, rinsed
• 4 cups chicken broth
• 1 large onion, chopped
• 2 carrots, diced
• 2 celery stalks, chopped
• 1 cup corn kernels (fresh or frozen)
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the diced chicken and season with salt, pepper, cumin, and oregano. Cook until the chicken is browned and cooked through, about 5-7 minutes. Remove the chicken and set it aside.
2. In the same pot, add the onion, carrots, celery, and corn. Sauté for 4-5 minutes, allowing the vegetables to soften.
3. Add the rinsed quinoa and chicken broth to the pot. Bring to a boil, then reduce to a simmer. Cover and cook for about 15-20 minutes, or until the quinoa is cooked and the vegetables are tender.
4. Return the cooked chicken to the pot and stir to combine. Simmer for an additional 5 minutes to heat through.
5. Taste and adjust the seasoning with salt and pepper.
6. Serve hot, garnished with fresh cilantro.

This chicken and quinoa soup is a nutritious, protein-packed meal that provides a healthy dose of fiber and essential amino acids. The quinoa adds a unique texture and a complete protein source, making this soup a satisfying option for any meal of the day. It’s light yet filling, making it an excellent choice for those looking to fuel their body with healthy, wholesome ingredients.

Salmon and Vegetable Soup

A protein-rich soup with omega-3 fatty acids, this salmon and vegetable soup is both nourishing and delicious. The tender chunks of salmon, combined with a colorful mix of vegetables, make this soup a flavorful and health-boosting meal. It’s an excellent choice for those looking for a lighter, yet fulfilling, high-protein dish.

Ingredients:

• 2 salmon fillets (about 6 oz each), skin removed and diced
• 4 cups vegetable broth
• 2 potatoes, peeled and diced
• 1 zucchini, sliced
• 1 cup spinach, chopped
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 teaspoon dried dill
• 1 teaspoon lemon zest
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the onion and garlic, sautéing for 2-3 minutes until fragrant and softened.
2. Add the diced potatoes, zucchini, and vegetable broth to the pot. Bring to a boil, then reduce to a simmer. Cover and cook for 15 minutes, or until the potatoes are tender.
3. Stir in the spinach, dill, and lemon zest. Simmer for 2-3 minutes until the spinach wilts.
4. Gently add the diced salmon into the pot. Cook for 5-7 minutes until the salmon is cooked through and flakes easily.
5. Taste and adjust seasoning with salt and pepper.
6. Serve hot, with a wedge of lemon if desired.

This salmon and vegetable soup is a fantastic way to enjoy a high-protein, nutrient-dense meal that’s light but satisfying. Salmon provides a rich source of omega-3 fatty acids, which are beneficial for heart health, while the vegetables contribute fiber, vitamins, and antioxidants. The lemon zest adds a refreshing citrus note that brightens the flavors, making this soup a perfect option for a healthy lunch or dinner.

Spicy Chickpea and Spinach Soup

Packed with protein from chickpeas and loaded with greens, this spicy chickpea and spinach soup is both filling and flavorful. The combination of chickpeas and spinach provides essential vitamins, minerals, and protein, while the spices add a zesty kick that warms the soul.

Ingredients:

• 2 cans (15 oz each) chickpeas, drained and rinsed
• 4 cups vegetable broth
• 2 cups fresh spinach, chopped
• 1 large onion, chopped
• 3 garlic cloves, minced
• 1 tablespoon tomato paste
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon cayenne pepper (adjust to taste)
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh lemon juice for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the onion and garlic, sautéing for 3-4 minutes until softened.
2. Stir in the tomato paste, cumin, paprika, and cayenne pepper, cooking for 1-2 minutes until the spices become fragrant.
3. Add the chickpeas and vegetable broth to the pot. Bring to a boil, then reduce the heat and simmer for 10 minutes, allowing the flavors to meld.
4. Stir in the chopped spinach and cook for an additional 2-3 minutes until the spinach is wilted.
5. Taste the soup and adjust seasoning with salt, pepper, and a squeeze of fresh lemon juice.
6. Serve hot, with a drizzle of lemon juice for added freshness.

This spicy chickpea and spinach soup is a great choice for a high-protein, vegetarian meal. The chickpeas are a fantastic source of plant-based protein, and the spinach adds a nutritious boost of vitamins. The spices give the soup a kick of heat and warmth, making it perfect for cooler weather or when you’re in the mood for something with bold flavors. It’s a quick and easy option for a weeknight meal that doesn’t compromise on taste or nutrition.

Turkey and Sweet Potato Soup

A deliciously hearty and protein-packed turkey and sweet potato soup, perfect for those who want a wholesome and filling meal. Lean ground turkey adds lean protein while the sweet potatoes provide a natural sweetness and a rich source of vitamins. This soup is not only flavorful but also offers a balance of nutrition and comfort.

Ingredients:

• 1 lb ground turkey
• 2 medium sweet potatoes, peeled and diced
• 4 cups chicken broth
• 1 large onion, chopped
• 2 garlic cloves, minced
• 1 teaspoon ground cinnamon
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh thyme for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the ground turkey and cook, breaking it up with a spoon until browned, about 5-7 minutes. Season with salt, pepper, cinnamon, cumin, and paprika.
2. Add the chopped onion and garlic to the pot. Sauté for 3-4 minutes until the onion becomes translucent.
3. Stir in the diced sweet potatoes and chicken broth. Bring the soup to a boil, then reduce the heat and simmer for about 20 minutes, or until the sweet potatoes are tender.
4. Taste the soup and adjust the seasoning as needed with salt and pepper.
5. Serve hot, garnished with fresh thyme.

This turkey and sweet potato soup is a perfect blend of savory and sweet flavors. Ground turkey provides a lean protein source, while the sweet potatoes offer fiber, vitamin A, and antioxidants. The spices bring a warming touch to the dish, making it an ideal comfort food option that still delivers on nutrition. It’s a great meal for meal prep, and the leftovers can be even more flavorful the next day!

Pork and Cabbage Soup

A comforting and hearty pork and cabbage soup that’s not only delicious but also rich in protein. This soup combines tender pork with the earthy flavors of cabbage, creating a satisfying and nutrient-packed meal. The addition of garlic and herbs enhances the flavors, making each spoonful comforting and nourishing.

Ingredients:

• 1 lb pork shoulder or pork tenderloin, cut into cubes
• 1 medium cabbage, shredded
• 4 cups vegetable broth
• 2 large carrots, diced
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 teaspoon dried thyme
• 1 bay leaf
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the pork cubes and cook until browned on all sides, about 5-7 minutes. Remove the pork and set it aside.
2. Add the onion, garlic, and carrots to the same pot and sauté for 3-4 minutes until softened.
3. Stir in the shredded cabbage, vegetable broth, dried thyme, and bay leaf. Bring the mixture to a boil.
4. Return the browned pork to the pot, reduce the heat, and simmer for 45 minutes to 1 hour, or until the pork is tender and the flavors have melded.
5. Season the soup with salt and pepper to taste.
6. Serve hot for a comforting, protein-packed meal.

This pork and cabbage soup is an ideal choice for a protein-rich, flavorful meal that is also budget-friendly. Pork provides a satisfying amount of protein, and the cabbage adds fiber and vitamins. The long simmering time allows the flavors to develop, creating a rich, hearty broth that’s perfect for cold days or when you need a filling meal. It’s a simple yet nourishing soup that’s sure to become a staple in your meal rotation.

Lentil and Spinach Soup with Chicken Sausage

This lentil and spinach soup with chicken sausage is packed with protein from the chicken sausage, lentils, and spinach, making it a wholesome and hearty meal. The chicken sausage provides lean protein, while lentils offer fiber and other nutrients, and spinach boosts the dish with vitamins and minerals. It’s a flavorful, nutritious, and easy-to-make soup that satisfies your hunger and fuels your body.

Ingredients:

• 4 chicken sausages, sliced
• 1 cup dried lentils, rinsed
• 4 cups chicken broth
• 2 cups fresh spinach, chopped
• 1 large onion, chopped
• 2 garlic cloves, minced
• 2 carrots, diced
• 1 teaspoon dried thyme
• 1 teaspoon ground turmeric
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the sliced chicken sausages and cook until browned, about 5-7 minutes. Remove the sausages and set them aside.
2. In the same pot, add the onion, garlic, and carrots. Sauté for 3-4 minutes until softened.
3. Stir in the lentils, chicken broth, thyme, and turmeric. Bring the soup to a boil, then reduce the heat and simmer for about 25-30 minutes, or until the lentils are tender.
4. Add the chopped spinach and cooked chicken sausages to the pot. Simmer for an additional 5-10 minutes, allowing the spinach to wilt and the flavors to meld.
5. Taste and adjust the seasoning with salt and pepper.
6. Serve hot for a protein-packed, nutrient-dense meal.

This lentil and spinach soup with chicken sausage is a balanced, high-protein meal that’s both satisfying and nourishing. The chicken sausage adds a savory, lean protein, while lentils provide fiber and additional protein. Spinach adds a nutritional boost, and the combination of spices creates a rich, flavorful broth that makes this soup a perfect option for a cozy and nutritious meal. It’s an easy and filling soup that can be prepared in one pot for a hassle-free meal.

Beef and Barley Soup

This beef and barley soup is a wholesome, protein-packed meal that combines tender beef, hearty barley, and a variety of vegetables. The rich broth, made from slow-cooked beef and barley, offers a perfect balance of protein and fiber, while the vegetables add flavor, vitamins, and minerals to this comforting dish.

Ingredients:

• 1 lb beef stew meat, cut into cubes
• 1 cup pearl barley, rinsed
• 4 cups beef broth
• 2 large carrots, diced
• 1 onion, chopped
• 2 celery stalks, chopped
• 2 garlic cloves, minced
• 1 teaspoon dried thyme
• 1 bay leaf
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the beef cubes and cook until browned on all sides, about 5-7 minutes. Remove the beef and set aside.
2. In the same pot, add the onion, carrots, celery, and garlic. Sauté for 4-5 minutes until the vegetables soften and become fragrant.
3. Stir in the pearl barley, beef broth, thyme, and bay leaf. Bring to a boil, then reduce the heat to a simmer.
4. Add the browned beef back into the pot, cover, and simmer for 1-1.5 hours, or until the beef is tender and the barley has softened.
5. Taste and adjust the seasoning with salt and pepper.
6. Serve hot, garnished with fresh parsley.

This beef and barley soup is a comforting, protein-rich meal that can be enjoyed year-round. The beef provides high-quality protein and iron, while the barley adds fiber and essential nutrients. The vegetables contribute added vitamins, and the slow-cooked broth enhances the soup’s flavor. This dish is perfect for cold days and makes excellent leftovers.

Chicken, Kale, and White Bean Soup

This chicken, kale, and white bean soup is a high-protein, nutrient-dense dish that combines lean chicken with fiber-rich white beans and nutritious kale. The broth is rich and flavorful, while the vegetables provide a hearty texture and plenty of vitamins, making this soup both healthy and filling.

Ingredients:

• 2 boneless, skinless chicken breasts, shredded
• 2 cans (15 oz each) white beans, drained and rinsed
• 4 cups chicken broth
• 2 cups kale, chopped
• 1 large onion, chopped
• 2 garlic cloves, minced
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1 tablespoon olive oil
• Salt and pepper to taste
• Lemon juice (optional, for garnish)

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, sautéing for 2-3 minutes until fragrant and softened.
2. Add the shredded chicken, white beans, chicken broth, thyme, and rosemary to the pot. Bring to a boil, then reduce the heat and simmer for about 15 minutes.
3. Stir in the chopped kale and cook for an additional 5 minutes, until the kale is wilted and tender.
4. Taste and adjust the seasoning with salt and pepper.
5. Serve hot, optionally garnished with a squeeze of fresh lemon juice for extra brightness.

This chicken, kale, and white bean soup offers a powerful combination of protein, fiber, and vitamins. Chicken breast provides lean protein, while white beans contribute both protein and fiber. Kale is a superfood rich in vitamins A, C, and K. The soup’s hearty texture and flavorful broth make it a nourishing choice for lunch or dinner, and the lemon juice adds a refreshing touch to balance the savory ingredients.

Spicy Black Bean and Turkey Soup

Packed with lean turkey, black beans, and a kick of spice, this turkey and black bean soup is a high-protein, filling meal. The turkey adds a lean source of protein, while black beans provide both protein and fiber, making this soup a healthy, satisfying choice for a quick meal.

Ingredients:

• 1 lb ground turkey
• 2 cans (15 oz each) black beans, drained and rinsed
• 4 cups chicken broth
• 1 large onion, chopped
• 1 bell pepper, diced
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon cayenne pepper (adjust to taste)
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the ground turkey, season with salt, pepper, cumin, chili powder, and cayenne pepper, and cook until browned and crumbled, about 7-10 minutes.
2. Add the onion, bell pepper, and garlic to the pot. Sauté for 3-4 minutes until softened.
3. Stir in the black beans and chicken broth. Bring the mixture to a boil, then reduce the heat and simmer for 15-20 minutes to allow the flavors to meld.
4. Taste the soup and adjust the seasoning with more salt, pepper, or spice if desired.
5. Serve hot, garnished with fresh cilantro.

This spicy black bean and turkey soup is a protein-packed dish that’s bursting with flavor. The ground turkey provides lean protein, while black beans add both protein and fiber. The spices give the soup a bold, flavorful kick, and the cilantro garnish adds a fresh touch. Perfect for anyone who loves a little heat in their meals, this soup is both filling and nutritious, making it an excellent option for lunch or dinner.

Lamb and Lentil Soup

This lamb and lentil soup is a savory, protein-rich dish that combines tender lamb with earthy lentils, creating a hearty and satisfying meal. The lamb brings a rich, savory flavor while the lentils add both protein and fiber, making it a filling option for any meal. It’s a comforting soup that balances the richness of lamb with the wholesomeness of lentils.

Ingredients:

• 1 lb lamb shoulder, cut into cubes
• 1 cup dried lentils, rinsed
• 4 cups beef or lamb broth
• 1 large onion, chopped
• 2 carrots, diced
• 2 celery stalks, chopped
• 3 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the lamb cubes and cook until browned on all sides, about 5-7 minutes. Remove the lamb and set it aside.
2. In the same pot, add the onion, garlic, carrots, and celery. Sauté for 3-4 minutes until softened.
3. Stir in the cumin, coriander, and paprika. Cook for an additional 1-2 minutes to toast the spices.
4. Add the lentils, broth, and browned lamb back into the pot. Bring to a boil, then reduce the heat to a simmer. Cover and cook for 45-50 minutes, or until the lentils are tender and the lamb is cooked through.
5. Taste and adjust the seasoning with salt and pepper.
6. Serve hot, garnished with fresh parsley.

This lamb and lentil soup offers a perfect balance of rich, savory flavors and nutritional benefits. The lamb provides high-quality protein and iron, while the lentils add fiber, making it both hearty and healthy. The combination of spices enhances the depth of flavor, while the vegetables bring freshness and texture. It’s a satisfying meal that can easily be enjoyed on a cool evening.

Tuna and Vegetable Soup

A protein-packed, light yet filling soup, this tuna and vegetable soup combines the nutritional benefits of tuna with the freshness of vegetables. Rich in omega-3 fatty acids and lean protein, tuna pairs beautifully with carrots, zucchini, and tomatoes to create a flavorful and wholesome dish that’s both satisfying and nutritious.

Ingredients:

• 2 cans (5 oz each) tuna in water, drained and flaked
• 4 cups vegetable broth
• 1 zucchini, diced
• 2 large carrots, diced
• 1 cup cherry tomatoes, halved
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh basil or parsley for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the onion and garlic, sautéing for 3-4 minutes until softened and fragrant.
2. Add the carrots, zucchini, and tomatoes to the pot. Sauté for an additional 3-4 minutes.
3. Pour in the vegetable broth, oregano, and basil. Bring to a boil, then reduce to a simmer. Cover and cook for 15-20 minutes, or until the vegetables are tender.
4. Stir in the flaked tuna and cook for an additional 5 minutes until the tuna is heated through.
5. Taste and adjust seasoning with salt and pepper.
6. Serve hot, garnished with fresh basil or parsley.

This tuna and vegetable soup is an excellent choice for a light, yet protein-packed meal. Tuna provides lean protein and omega-3 fatty acids, while the vegetables add essential vitamins and fiber. The broth is light but flavorful, and the combination of oregano and basil gives the soup an aromatic depth. It’s a quick and easy meal that’s perfect for a nutritious lunch or dinner.

Eggplant and Chickpea Soup

This eggplant and chickpea soup is a flavorful, plant-based protein soup that combines tender eggplant with protein-rich chickpeas. The rich, smoky flavors from the eggplant and the earthiness of chickpeas create a wholesome and satisfying soup that’s both healthy and hearty. Ideal for vegetarians or anyone looking for a nourishing, high-protein dish.

Ingredients:

• 1 large eggplant, peeled and diced
• 2 cans (15 oz each) chickpeas, drained and rinsed
• 4 cups vegetable broth
• 1 large onion, chopped
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground turmeric
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh cilantro or parsley for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the diced eggplant and cook until softened and lightly browned, about 5-7 minutes. Remove the eggplant and set it aside.
2. In the same pot, add the onion and garlic, sautéing for 3-4 minutes until softened.
3. Stir in the cumin, smoked paprika, and turmeric. Cook for 1-2 minutes until the spices are fragrant.
4. Add the chickpeas, vegetable broth, and cooked eggplant back into the pot. Bring to a boil, then reduce to a simmer and cook for 15-20 minutes to allow the flavors to meld.
5. Taste and adjust seasoning with salt and pepper.
6. Serve hot, garnished with fresh cilantro or parsley.

This eggplant and chickpea soup is an incredibly flavorful and high-protein dish that’s perfect for vegetarians or anyone looking to incorporate more plant-based meals into their diet. Chickpeas are a great source of protein and fiber, while eggplant adds a smoky, hearty texture to the soup. The spices add warmth and depth of flavor, creating a satisfying and nourishing dish. This soup is also easy to make and can be enjoyed as a main or a side dish.

Note: More recipes​ are coming soon!