5 protein-rich soups and creams to include in your menu

Find out how to prepare tasty and nutritious recipes to enjoy without abandoning your diet

During cold days, soups and spreads are the best options to stay warm and update your diet, especially for those who want to increase protein consumption and increase muscle mass gain. This is because they are healthy alternatives and are combined with different types of ingredients, which add a good amount of nutrients. And the best thing: they are economical and easy to prepare dishes. Below, check out 5 recipes for protein soups and custards full of flavor to include on your menu!

Carrots cream with chickpea

ingredients

• 200 g of chickpea cooked
• 400 g carrots, peeled and cut into slices
• 1 onion peeled and chopped
• Olive oil, salt and ground black pepper, chopped green chili pepper to taste
• Waterfall

Preparation method

In a skillet, add the olive oil and place over medium heat to heat through. Add the onion and brown it. Add the carrot and sauté for 5 minutes. Add the water, add salt and cook until the vegetables are soft. Turn off the oven, wait for it to cool and transfer it to the blender. Blend until smooth. Reserve. In a pan, heat the olive oil over medium heat and brown the chickpeas. Season with salt and pepper. Place the blended soup in a pan and place over medium heat to heat through. Then serve with chickpeas and green chillies.

Lentil soup with muscles

ingredients

• 1/2 tablespoon sunflower oil
• 1 onion peeled and chopped
• 1 clove of garlic, peeled and crushed
• Flowers of 1 cauliflower
• 1 chili pepper, chopped and seeded
• 1 l of meat broth
• 200 g of cooked and diced muscle
• 200g cooked lentils
• 1 cabbage leaf cut into strips
• Salt and olive oil to taste

Preparation method

In a pan, add the sunflower oil and place over medium heat to heat. Add the onion and garlic and brown them. Add the cauliflower florets, chilli and salt and sauté for 5 minutes. Add the beef broth and cook for 10 minutes. Turn off the heat, wait for it to cool, transfer the mixture to a blender and blend until you obtain a smooth mixture. Return to the pan, add the muscles, lentils and cabbage and cook over medium heat for 5 minutes. Turn off the heat, complete with oil and salt and mix. Serve immediately.

Broccoli and ricotta cream

ingredients

• 1 broccoli owl
• 400 ml of water
• 1/4 of zuchinis peeled and chopped
• 1 teaspoon peeled and crushed garlic
• 1 onion peeled and chopped
• 2 tablespoons of ricotta cream
• Salt and olive oil to taste

Preparation method

In a pressure cooker, add the olive oil and heat over medium heat. Add the onion and garlic and brown them. Add the courgettes and broccoli and sauté for 3 minutes. Add the water and salt, cover the pan and cook for 15 minutes, after bringing to pressure. Turn off the heat, wait for the pressure to release, open the pan and wait for it to cool. Transfer the mixture to a blender and blend until smooth. Place back in the pan, add the ricotta cream and mix. Place over medium heat to heat through and then serve.

Cream of spinach and peas with coconut milk

ingredients

• 2 cups of tea spinach leaves bites
• 2 cups of fresh pea tea
• 4 tablespoons of olive oil
• 1 onion peeled and chopped
• 2 cups chicken broth
• 2 cups coconut milk
• Salt and grated nutmeg to taste
• Waterfall

Preparation method

In a pan, add the olive oil and place over medium heat to heat. Add the onion and brown it. Add the spinach and brown for 5 minutes, stirring constantly. Add the chicken broth, peas, coconut milk, salt and nutmeg and cook for 5 minutes, after boiling. Turn off the heat, wait for it to cool, transfer the mixture to a blender and blend until you obtain a smooth mixture. Return to the pan and place over medium heat to reheat. Serve immediately.

Potato and chicken soup

ingredients

• 1/2kg of Potato peeled and chopped
• 1 chicken breast cooked and cut into pieces
• 2 cloves of garlic, peeled and crushed
• 1 onion peeled and chopped
• 1 l of vegetable broth
• Salt, olive oil and chopped basil leaves to taste

Preparation method

In a pan, add the olive oil and place over medium heat to heat. Add the onion and garlic and brown them. Add the potatoes and brown them for 5 minutes. Add the vegetable broth, chicken breast and salt, cover the pan, lower the heat and cook for 25 minutes, stirring occasionally. Turn off the heat, sprinkle with basil and serve immediately.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.