Soups and stews are not only comforting and satisfying, but they can also be a great way to pack in protein, helping to keep you full and energized. Whether you’re looking for a hearty dinner or a meal prep option, these high-protein recipes are sure to impress. Let’s dive into three diverse examples that are easy to make and delicious to eat!
This chicken and quinoa soup is a perfect option for a weeknight dinner. It’s filling, packed with protein from the chicken and quinoa, and loaded with vegetables to keep it nutritious.
Start by sautéing onions, garlic, and carrots in a pot until they’re soft. Then, add diced chicken breast and cook until browned. Pour in chicken broth and bring it to a boil. Stir in rinsed quinoa, then reduce to a simmer and cover. Let it cook for about 20 minutes until the quinoa is fluffy and the chicken is cooked through. Finally, add spinach for some greens and season with salt, pepper, and your favorite herbs like thyme or parsley for extra flavor. This recipe serves about 4 and is perfect for meal prepping!
Notes: You can swap the chicken for turkey or add beans for extra protein. Feel free to throw in any other vegetables you have on hand, like bell peppers or zucchini.
This lentil and spinach stew is not only high in protein but also great for a vegan or vegetarian option. Lentils are a fantastic source of plant-based protein and fiber, making this stew hearty and filling.
Start by heating olive oil in a large pot, then add chopped onions, carrots, and celery. Sauté until they are softened. Next, add garlic and spices such as cumin and paprika for flavor. Stir in rinsed lentils and vegetable broth, then bring to a boil. Reduce the heat and let it simmer for about 30-40 minutes until the lentils are tender. Finally, stir in a generous amount of fresh spinach and let it wilt. This stew serves 6 and is perfect for freezing!
Variations: You can add diced tomatoes for extra flavor or even throw in some chopped sweet potatoes for added sweetness and nutrition.
Nothing warms you up quite like a hearty chili! This beef and bean chili is a protein powerhouse, thanks to the ground beef and kidney beans. It’s perfect for game day or a cozy dinner with friends.
In a large pot, brown the ground beef over medium heat. Once cooked, drain excess fat if necessary, then add chopped onions, bell peppers, and garlic. Sauté until the vegetables are tender. Next, stir in canned diced tomatoes, kidney beans, and chili powder, cumin, and salt. Bring it to a simmer and let it cook for about 30 minutes, stirring occasionally. Serve it warm with toppings like cilantro, cheese, or avocado for a delicious finish. This recipe serves about 6 people!
Notes: You can switch out the ground beef for turkey or add more beans for a vegetarian version. If you like it spicy, consider adding jalapeños or a dash of hot sauce!
These three examples of high-protein soups and stews are not only nutritious but also incredibly satisfying. They are versatile, allowing for plenty of customization based on your preferences. Enjoy making these comforting dishes that will leave you feeling full and nourished!