No other recipe can beat a delectable, fiber-rich, protein-packed bowl of soup to improve gut health or achieve healthy weight loss. Nutrient-rich, high-protein soups, which you can prepare within minutes, are a go-to meal when you seek a comforting, wholesome recipe for dinner. Without further delay, hop on to read amazing recipes curated for you to enjoy a soulful bowl of soup, aha!!
5 High-Protein Soups for Gut Health
So, here are five delectable, high-protein soups to improve your gut health:
Chickpea Stew
This high-protein vegetarian soup recipe combines the appetizing goodness of chickpeas with stomach-filling, refreshing veggies to prepare a one-pot, wholesome meal suitable for dinner or untimely hunger pangs.
Ingredients
2 cup boiled chickpea
2 glasses of vegetable broth
1 cup diced pumpkin
1 cup diced sweet onion
One cup diced carrots
1 cup washed spinach
1 cup yogurt
2 tsp olive oil
2-3 cloves of garlic (crushed)
A few strands of coriander
A few leaves of mint
½ tbsp cumin powder
½ tbsp black pepper powder or cayenne pepper powder
Pinch of cinnamon powder
1 tbsp coriander powder
Salt to taste
1 cup tomato puree
Recipe
First, put a pan on the burner and add olive oil. Once the oil is hot enough, add the diced vegetables. Saute the vegetables on low-medium flame until they turn soft. Now, it’s time to add in the spices. Thereafter, add tomato puree and vegetable broth when the spices release a fragrant aroma.
Next, add in the boiled chickpeas. Let the soup simmer for a while so that the ingredients blend in well. Finally, add spinach leaves. Let it boil until the leaves wilt a little. Switch off the flame and sprinkle mint and coriander leaves. Garnish this high-protein soup with yogurt before serving.
Veggie Lentil Soup is Must-Have High-Protein Soups
This soup recipe is soothing on the stomach and tasty on the palate. The recipe balances the savory flavors with the freshness of coriander leaves, Greek yogurt, and a hint of lemon. The soup is a treat for your hunger pangs, dosed with sublime spices, flavorful veggies, and tender lentils which make high-protein soups.
Ingredients
1 cup Kale
2 glasses of vegetable broth
2 cups brown lentil
1 cup sliced turnip
One cup sliced carrots
1 cup sliced onion
3-4 roasted diced tomatoes
1 tsp lemon juice
A few strands of green coriander
2 tsp olive oil
2-3 cloves of garlic (crushed)
½ tbsp paprika powder
½ tbsp turmeric
Half tbsp whole cumin seeds
½ tbsp coriander seeds
½ tbsp black pepper powder
Salt to taste
Recipe
First, dry roast the whole spices. When they pop, remove them from heat, transfer them into a mixer jar, and grind into a coarse powder. Next, add olive oil to a pan. Add veggies and stir fry until they turn brown. After that, add garlic, coarse ground powder mix, and other spices. Stir fry and mix the spices with vegetables.
Now, add vegetable broth and soaked lentils. Bring the mixture to a boil and let it simmer on low flame until the lentil turns soft and mushy. Finally, add salt, roasted tomatoes, and kale leaves. Cook until the leaves turn tender. Turn off the flame and sprinkle coriander leaves. Add lemon juice and yogurt while serving hot.
Also read- Health Benefits of Yogurt for Your Body
Tomato Soup With Veggies
Tomatoes are rich in prebiotics and hence promote the growth of gut-friendly bacteria. This soup recipe is loaded with the richness of different veggies to help you detoxify your gut in no time.
Ingredients
2 tsp Olive oil
½ cup diced Broccoli
½ cup diced Mushroom
Half cup diced Capsicum
½ cup diced Carrot
½ cup diced Zucchini
Half tbsp black pepper powder
Salt to taste
2-3 cloves of garlic (crushed)
1 tbsp of grated ginger
3-4 chopped tomatoes
Recipe
Add chopped tomatoes to a pan, add water, and let it cook until the tomatoes turn soft and mushy. Strain the mixture by pressing the mushy tomatoes to get a puree, and keep it aside. Next, heat oil in a pan and add chopped veggies. Add salt and pepper. Saute the veggies for a while. Thereafter, add the strained tomato puree and cook for a while. Add garlic and ginger. Now, bring the soup to a boil and switch off the flame. Garnish with coriander leaves and serve hot.
Bottle Gourd Soup
The bottle gourd (ghiya/ lauki/doodhiya), rich in fiber content, is a boon for gut issues. It helps in flushing out the toxins, thereby cleansing your gut. Add this quick and easy detox soup recipe to your diet for good gut health.
Ingredients
2 cups diced Bottle Gourd
1 tbsp Cumin seeds
2 tsp Olive oil
½ tbsp Black pepper powder
1 glass Water
1 tbsp Lemon juice
Salt to taste
2 tsp freshly chopped coriander leaves
Recipe
Add water and diced bottle gourd (with skin) into a pan. Add salt and boil for 10 mins. Strain the water and keep it aside for later use. Transfer the boiled bottle gourd into a mixer and blend into a thick paste. Next, add oil to a pan and add cumin seeds. When they crackle, add the bottle gourd paste and strained water. Stir well and add black pepper powder. Consequently, switch off the flame, garnish with chopped coriander leaves, and serve hot.
Green Broccoli Soup
Broccoli is rich in antioxidants and can reduce inflammation by regulating bowel function. This simple yet highly detoxifying soup recipe is essential for good gut health. That’s why, you can’t miss this one from the list of your high-protein soups.
Ingredients
2 cups Broccoli florets
½ cup chopped onion
1 cup vegetable broth
1 cup milk
½ cup shredded cheddar cheese (optional)
2 tbsp all-purpose flour
½ tbsp dried oregano
½ tbsp pepper powder
Salt to taste
Recipe
Boil vegetable broth in a pan. Add onion and broccoli florets. Now, cook until the veggies turn tender. Take another bowl, pour milk, and add all-purpose flour. Mix well and gradually add the mixture into the pan by continuously stirring. Consequently, the soup will turn thick and frothy. Add pepper powder, oregano, cheddar cheese, and serve hot as the cheese melts.
We hope you would savor these high-protein soups and make your gut healthy!
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References-
https://www.healthyseasonalrecipes.com/
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