3 High Protein Soup Recipes
Nicole Kiley, MSc, RD
Sweet & Sour Turkey Cabbage Soup
Serves 6
Ingredients
1 Tbsp. avocado oil
1 lb. lean ground turkey
1 ½ tsp. caraway seeds
1 tsp. thyme
1 red bell pepper, chopped
1 white onion, chopped
1 medium sweet-tart apple, diced
6 cups reduced-sodium beef broth
1 15 oz. can diced tomatoes
1 Tbsp. honey
1 Tbsp. paprika
3 cups chopped green cabbage
2 Tbsp. cider vinegar
¼ tsp. sea salt
Ground pepper to taste
Instructions
• Heat avocado oil in Dutch oven over medium heat. Add turkey, seeds and thyme and cook, stirring and breaking up the turkey with a spoon, for roughly 4 minutes. Stir in pepper, onion and apple; cook and stir for 2 to 3 minutes.
• Stir in broth, tomatoes, honey and paprika and adjust the heat so the mixture boils gently. Cook for 8 to 10 minutes to blend the flavors. Stir in cabbage and cook until tender, 3 to 4 minutes. Season with vinegar to taste, salt and pepper.
Turkey & Squash Soup
Serves 6
Ingredients
2 tsp. avocado oil
2 leeks, trimmed, chopped and rinsed
1 red bell pepper, chopped
3 cloves garlic, minced
4 cups reduced-sodium chicken broth
1 medium butternut squash, cut into 1-inch cubes
2 Tbsp. minced thyme or 2 tsp. dried thyme
1 ½ tsp. ground cumin
1 lb. turkey cutlets, cut into ½-by-2-inch strips
2 cups corn
2 Tbsp. lime juice
½ tsp. crushed red pepper
¼ tsp. salt
Freshly ground pepper, to taste
Instructions
• Heat avocado oil in Dutch oven over medium heat. Add leeks and bell pepper; cook, stirring often, until the vegetables begin to soften, 3 to 4 minutes. Add garlic and cook, stirring for 1 minute more. Stir in broth, squash, thyme and cumin; cover and bring to a boil. Reduce heat to medium-low and cook until the vegetables are tender, about 10 minutes.
• Add turkey and corn; return to a simmer and cook until the turkey is just cooked through; 3 to 4 minutes. Add lime juice and crushed red pepper. Season with salt and pepper.
White Spicy Chili
Serves 6
Ingredients
1 Tbsp. avocado oil
1 ½ cups chopped sweet onion (roughly 1 ½ onion)
2 4 oz. cans chopped green chiles
1 tsp. dried oregano
1 tsp. ground cumin
1/8 to ¼ tsp. cayenne pepper
1 15 oz. cans northern beans, rinsed
4 cups reduced-sodium chicken broth
4 cups diced chicken breast
2 Tbsp. cider vinegar
Instructions
• Heat oil in large pot or Dutch oven over medium-high heat. Add onion; cook, stirring occasionally until softened, about 5 minutes. Stir chiles, oregano, cumin and cayenne.
• Cook stirring occasionally, for 5 minutes. Stir in beans and broth; bring to a simmer. Cook, stirring occasionally, for 20 minutes. Add chicken and vinegar; cook for 5 more minutes. Enjoy!
Nicole is the Head Registered Dietitian at The Dolce Diet. She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable. Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.
