5 protein-packed soups to keep your diet going on cold days

Cold days are the perfect excuse to whip up a delicious soup, especially if you’re on a diet. All because this dish is one of the most democratic when it comes to tasty, nutritious and protein-rich combinations.

Usually prepared with legumes, vegetables and even cereals, soups are a reminder for those who want to warm up, but they are also important allies for those who want to lose weight in a healthy way and increase muscle mass, as they supply essential substances for the protection of the body and promote hydration of the body. Next, check out 5 tasty recipes to supercharge your cold-weather diet!

Barley soup with chicken

ingredients

• 1 cup of barley tea
• 300 g of diced chicken breast
• 2 potatoes cut into pieces
• 1 butternut squash cut into chunks
• 1/2 chopped tomato
• 1 liter of homemade chicken broth
• 1 chopped onion
• 2 crushed garlic cloves
• 1 tablespoon of olive oil
• Salt, ground black pepper and chopped parsley to taste
• Waterfall

Method of preparation

Soak pearl barley in a bowl of water for 1 hour. After this period, drain the pearl barley and set it aside. In a frying pan, heat the oil over medium heat and sauté the garlic and onion. Add the chicken and saute for 2 minutes. Then add the pearl barley, potatoes, mandioquinha and tomato. Sauté for 1 minute and season with salt and pepper. Add the chicken broth and cook for 30 minutes. Turn off the heat and serve with chopped parsley.

Chickpea Chicken Soup

ingredients

• 1/2 onion, peeled and chopped
• 1 clove of garlic, peeled and crushed
• 4 fillets of chicken diced
• 1 carrot peeled and diced
• 1 cup diced turnip tops
• 1 cup of chopped green beans
• 1 cabbage leaf cut into strips
• 1/2 skinless tomato cut into cubes
• 2 tablespoons chopped chives
• 1/2 celery stalk, chopped
• 1 cup of boiled chickpeas
• Salt, olive oil, ground black pepper and curry to taste
• 1 liter of boiling water

Method of preparation

In a frying pan, put the olive oil and heat over medium heat. Add the onion and garlic and saute. Add the chicken, salt and black pepper and mix well. Add the water and cook until the chicken is tender. Arrange the carrots, green beans, cabbage, turnips, chives, tomatoes, celery and chickpeas and cook for another 30 minutes. Season with salt, pepper and curry. Turn off the heat and serve immediately.

Quinoa Soup With Mushrooms

ingredients

• 2 table spoons of olive oil
• 1 peeled and chopped onion
• 1/2 cup zucchini peeled and diced
• 1 cup of tea broccoli florets
• 1/4 chopped seedless pepper
• 1 liter of homemade chicken broth
• 1 cup quinoa tea
• 1 cup of mushroom mushroom tea
• salt to taste

Method of preparation

In a frying pan, put the olive oil and heat over medium heat. Add the onion and brown it. Add the zucchini, broccoli, salt and black pepper and sauté for 3 minutes. Add the chicken broth and cook until the vegetables are soft. Place the quinoa in the pan and cook for 5 minutes. Turn off the heat and set aside. In another pan, put the olive oil and heat over medium heat. Put the mushroom and fry until golden brown. Turn off the heat, add the sautéed mushrooms to the soup and mix well. Serve immediately.

Fish soup with potatoes

ingredients

• 2 tilapia steaks
• 400 g of peeled and chopped potatoes
• 1 onion peeled and chopped
• 4 cloves of garlic, peeled and crushed
• Salt, olive oil, ground black pepper and chopped coriander to taste
• Waterfall

Method of preparation

Put the fish in a pan and cover with water, cook over medium heat for 10 minutes. Turn off the heat, remove the fish, clean the scales and cut it into pieces. Reserve. In the same pan, again with the cooking water, put the potatoes and salt and bring back to medium heat to cook until the vegetables are soft. Meanwhile, in another pan, put the olive oil and heat over medium heat. Add the onion and garlic and saute. Pour the mixture into the pan with the potatoes, add the fish and coriander and cook for 2 minutes. Season with salt and pepper. Turn off the heat and serve immediately.

Bean soup with lentils and green beans

ingredients

• 500 g of cooked beans
• 200g of Lentil boiled
• 100 g of cooked green beans
• 1 peeled and chopped onion
• 2 cloves of garlic, peeled and crushed
• Salt and ground black pepper to taste
• Waterfall

Method of preparation

In a blender, put the beans, lentils, pods, onions and garlic and blend until you get a smooth cream. After, transfer to a pan, add water and bring to medium heat to heat through. Season with salt and pepper and serve immediately.