Low Calorie High Protein Soup

Patricia Krouse

A warm bowl of low-calorie, high-protein soup that is perfect for lunch or dinner, guilt-free and suitable for gluten-free and dairy-free diets.

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Prep Time 10

Cook Time 20

Total Time 30

Servings: 4 servings

Course: Dinner, Lunch, Soup

Cuisine: Dairy-Free, Gluten-Free, Healthy

Calories: 200

Ingredients Method Nutrition Notes

Ingredients

Vegetables

1 cup Fresh vegetables (e.g. carrots, spinach, tomatoes) Your favorites or whatever you have on hand.

Protein Sources

1 cup Protein sources (e.g. beans, lentils, shredded chicken) Feel free to experiment with different types.

Flavor Enhancers

2 cloves Garlic Chopped or minced.
1 inch Fresh ginger Minced or grated.
1 tbsp Herbs (fresh or dried) Choose flavors you enjoy.

Broth

4 cups Stock or broth (vegetable or chicken) You can use homemade broth for better flavor.

Spices

1 tsp Cumin Optional, for added warmth.
1 tsp Chili powder Optional, for some heat.

For Serving

to taste Fresh herbs, seeds, or dairy-free yogurt Optional garnishes.

Method

Preparation

Start by chopping your chosen vegetables into bite-sized pieces.
In a large pot, heat a tablespoon of olive oil over medium heat. Add the garlic and sauté until fragrant.
Toss in the vegetables and stir for about 3-5 minutes.

Cooking

Pour in your broth of choice. Bring the mixture to a gentle simmer.
Add the protein source and seasonings, stirring well.
Let it cook for at least 20 minutes, allowing flavors to blend and veggies to soften.
Taste and adjust seasonings as needed, then serve warm.

Nutrition

Serving: 1gCalories: 200kcalCarbohydrates: 30gProtein: 15gFat: 4gSaturated Fat: 1gSodium: 400mgFiber: 7gSugar: 3g

Notes

Allow soups to cool completely before storing in airtight containers for up to 4 days in the fridge or freeze for up to three months. Heat thoroughly when reheating.

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