10 Protein-Packed Soups and Stews That Will Warm You Right Up
Spicy Shrimp and Mussel Soup
Try this recipe: Spicy Shrimp and Mussel Soup
Mussels are full ot omega-3 fatty acids, magnesium, iron, vitamin B12, and of course, protein. (Fifteen mussels have as much protein as six ounces of steak.) Shrimp add an extra dose of the belly-filling power nutrient, as well as selenium, phosphorous, iodine, choline, and copper.
Ingredients: extra-virgin olive oil, shallot, garlic, red chili, smoked paprika, crushed tomatoes, clam juice, red potatoes, live mussels, medium tail-on shrimp, Kosher salt, black pepper, Lemon
Lentil Stew with Root Vegetables
Try this recipe: Lentil Stew with Root Vegetables
Fill up with this nutritious stew: Just one serving contains more than half your daily fiber requirement.
Ingredients: Unsalted chicken broth, bacon, French lentils, unsalted butter, kosher salt, black pepper, turnips, rutabaga, carrots, yellow onion, fresh thyme, garlic, spinach leaves, balsamic vinegar
White Bean Stew with Herbed Yogurt
Try this recipe: White Bean Stew with Herbed Yogurt
Lemon, garlic, and Greek yogurt pack this meatless stew with flavor—and its protein (20 grams per serving) and fiber (17 grams) will keep you energized for hours.
Ingredients: garlic, parsley, lima beans, extra-virgin olive oil, honey, red pepper flakes, onion, fennel, lemon, Kosher salt, black pepper, Greek yogurt, oregano
Roast Chicken and Rice Soup
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Rice and chicken is a classic duo, but add them to low-sodium broth mixed with soft veggies, and you have a warm-your-tummy soup that satisfies. This recipe provides an impressive 38 grams of protein per bowl.
Ingredients: Chicken broth, carrots, kosher salt, black pepper, white meat and sauce from Roast Chicken, dill leaves, brown rice, lemon
Pancetta and Chickpea Soup
Try this recipe: Pancetta and Chickpea Soup
With chickpeas serving up plenty of fiber, good fat, and protein, this soup recipe is as healthy as it is hearty.
Ingredients: olive oil, pancetta, yellow onion, garlic, tomatoes, chickpeas, low-sodium vegetable broth, fregola pasta, parsley, pepper.
Greek Lentil Soup with Toasted Pita
Try this recipe: Greek Lentil Soup with Toasted Pita
This Greek-inspired bowl—chock-full of legumes, celery, and carrots—is brimming with fiber and plant-based protein. Bonus: It takes just 30 minutes to make from start to finish.
Ingredients: olive oil, celery, carrots, onion, garlic, oregano, salt, pepper, water, lentils, lemon juice, pitas
Gingery Lentil Soup
Try this recipe: Gingery Lentil Soup
With all the protein, fiber and other nutrients in regular lentil soup, this recipe adds ginger for a little snap.
Ingredients: Brown lentils, diced tomatoes, fat-free less-sodium chicken broth, carrots, onion, fresh ginger, minced garlic, curry powder, olive oil
Chorizo-White Bean Soup
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Chorizo lends a smoky flavor to this simple recipe built around protein-packed navy beans.
Ingredients: Chorizo sausage, red bell pepper, carrot, chicken broth, baby spinach, Great Northern or navy beans, Parmesan cheese
Italian Pasta and Bean Soup
Try this recipe: Italian Pasta and Bean Soup
Two kinds of beans and four different veggies offer plenty of protein and fiber, while fresh garlic and Parmesan cheese bump the flavor up a few notches.
Ingredients: Olive oil, cooking spray, onion, carrot, green bell pepper, garlic, less-sodium beef broth, crushed tomatoes, cannellini beans, kidney beans, dried Italian seasoning, salt, black pepper, ditalini pasta, Parmesan cheese
Try this recipe: Vegetable-Beef Soup
Tender beef, tomatoes, garlic, and onion make this soup the ultimate comfort food on a wintry night. Serve with a whole-grain roll to soak up every last drop.
Ingredients: All-purpose flour, lean top round steak, spicy herb blend, frozen gumbo vegetables mix, frozen chopped onion, canned diced tomatoes with garlic, beef broth, minced garlic, Worcestershire sauce, salt, pepper