They warm up from the inside, are easy to prepare and score with healthy ingredients: soups are our favorite dish for the cold season. This winter, however, we’re spicing it up with an extra portion of protein – because it not only tastes fabulous but also makes us slim quickly, without any diet.
Why You Can Lose Weight With Protein Soups
Soups are low in calories, contain hardly any fat or carbohydrates, and provide various vitamins and minerals depending on the vegetables. But one thing is missing so far, namely protein. That’s why we’re helping a little and choosing recipes with protein-rich deposits. These protein soups are currently trending – and not without reason because they help you lose weight.
Protein keeps you full for a long time and helps you eat less throughout the day. So the plate of soup is satisfactory despite the light ingredients and prevents cravings because the blood sugar level remains constant.
To break down the amino acids into proteins, the body also has to use more energy, stimulating metabolism. Of course, protein-rich soups also promote muscle building if you do sport. And the more muscle mass you have, the higher your basal metabolic rate, i.e. the body burns energy even when relaxing on the sofa. In addition, the number of mitochondria (power plants of the cells) grows with the muscles, stimulating fat burning. Protein soups are the go-to meal for everyone who wants to improve their figure or lose weight.
Lose weight and build muscle – this is how the high protein diet works.
Also Read: FITNESS TREND CRAWLING: THIS EXERCISE IS EVEN MORE EFFECTIVE THAN PLANKING – AND CREATES A SIX-PACK
The Best Ingredients For Protein Soups
When it comes to protein, many people probably immediately think of meat or quark – but some vegetables and legumes are also excellent sources of protein that are ideal in warm soups. Mushrooms, spinach, broccoli, watercress or kale make a great base, as they are all the frontrunners in the vegetable department when it comes to protein. Deposits such as lentils, chickpeas, peas, beans or a whisked egg round off the soup with the extra protein boost.
Protein Soups: The Best Recipes To Cook At Home
For Hummus Lovers: Chickpea Soup
Ingredients for four servings
- 650 g cooked chickpeas
- Two carrots
- One onion
- One clove of garlic
- 2 tbsp olive oil
- 800 ml vegetable stock
- 3 tbsp tahini
- Two teaspoons of cumin
- 1/2 teaspoon harissa
- 3 tbsp olive oil
- 2 tbsp lemon juice
Decoration
- 1/2 cucumber
- One beefsteak tomato
- 3 tbsp sesame seeds
- fresh herbs
The preparation
- Drain and rinse the chickpeas. Peel and finely chop the onion and garlic cloves. Peel and slice the carrots. Heat the olive oil in a saucepan. Fry the onion and garlic cubes in it, then add the chickpeas and carrots and roast everything for a few minutes.
- Pour in the vegetable stock and bring to a boil. Simmer for about ten minutes until the carrots are tender. Puree the soup in the mixer until smooth. Add the tahini, cumin and lemon juice and mix again. Season well with salt and pepper and season to taste. Beat the harissa paste with three tablespoons of olive oil until smooth.
- Sprinkle the chickpea soup with finely diced cucumber, tomato, roasted sesame and freshly chopped herbs. Finally, drizzle with the harissa oil.
Warms With Curry And Chili: Spinach Lentil Soup
Ingredients for four servings
- 750 ml vegetable stock
- a can of chopped tomatoes
- 200 g red lentils
- Two cloves of garlic
- Two carrots
- Two stalks of celery
- 2 Hansvoll spinach
- One piece of ginger
- 75 g poree
- One handful of parsley
- ½ lime
- 1 tbsp oil
- 1 tbsp curry powder
- 1 tbsp tomato paste
- Chili powder
- salt
The preparation
- Peel the garlic and ginger and cut them into small pieces. Peel and dice the carrots. Wash and clean the leek and celery and cut both into slices.
- Heat some oil in a saucepan and sweat the cut vegetables in it. Add tomato paste, curry powder, and saute briefly before deglazing with the vegetable stock. Add the chopped tomatoes and simmer for 20 minutes.
- Wash, drain and add the lentils to the saucepan as soon as the 20 minutes are up. Simmer for another ten minutes and add a little more broth if necessary.
- Now wash the parsley, chop it up and mix it with the spices in the soup.
- Finally, wash the spinach and mix it into the soup until it sags.
When It Has To Go Fast: Fitness Soup With Egg
Ingredients for two servings
- 500 ml vegetable stock
- Five eggs
- Parsely
- Chili powder
- salt
- pepper
Preparation
- Bring the broth to a boil in a saucepan.
- Beat the eggs in a bowl and whisk with a fork.
- As soon as the broth boils, slowly pour the beaten eggs over the fork into the boiling broth.
- Then let it simmer a little on low heat.
- Season the soup with salt, pepper and chili powder and garnish with parsley.
For Veggie Fans: Spicy Vegetable Soup With Beans
Ingredients for four servings
- Three cloves of garlic
- Two medium-sized potatoes
- Two medium-sized carrots
- 200 g broccoli florets
- 60 g frozen spinach
- One can of white beans.
- 1 liter of vegetable broth
- 125 ml coconut milk from a can
- 1/2 teaspoon ground fennel seeds
- 1/2 teaspoon paprika powder, noble sweet
- 1/4 teaspoon turmeric
- 1/2 teaspoon oregano
- 1/2 teaspoon basil
- 1/2 teaspoon salt
- Pepper to taste
- 1 tbsp lemon juice, freshly squeezed
Preparation
- Finely chop the garlic. Peel the potatoes and carrots and cut them into small pieces.
- Briefly saute the garlic in a bit of oil or water in a large saucepan. Add the carrot slices and potato pieces, fennel seeds and vegetable stock and bring to a boil. Simmer for ten to twelve minutes.
- Stir in the broccoli, spinach, drained beans and spices and cook for five to six minutes.
- Turn off the stove. Stir in the coconut milk and lemon juice and let stand for a minute. Season with salt and pepper and serve.