Find out how to prepare simple and nutritious recipes to guarantee the good results of the gym
In winter, maintaining a balanced and nourishing diet is essential to preserve health and muscle mass, especially when physical activity can decrease due to low temperatures. In addition to heating the body, the soups can be powerful allies in this process if prepared with ingredients rich in protein and functional nutrients.
So take a look at 5 recipes of protein soups to maintain muscle mass in winter!
Quinoa soup with carrot
Ingredients
- 1 tablespoon of olive oil
- 1 chopped onion
- 2 wedges of chopped garlic
- 1 carrot cut into small cubes
- 1/2 cup of tea Quinoa cooked
- 1 The homemade vegetable broth
- 1 bay leaf
- Rooms and black pepper ground to taste
- Cipollina herb to finish
Methods of preparation
In a pan, heat the olive oil over medium heat and brown the onion until it is passionate about. Add the garlic and brown for another 1 minute. Add the carrot and mix for 2 minutes to release the flavor. Add the quinoa, the vegetable broth and the bay leaf. Cook over medium heat with the semi -media pan for about 15 minutes, or even the carrot and quinoa are tender. Season with salt and black pepper. Remove the bay leaf, finish with chives and then serve.
Lentil soup with meat
Ingredients
- 1 tablespoon of olive oil
- 1 chopped onion
- 2 wedges of chopped garlic
- 1 carrot cut into small cubes
- 1 cup of tea lentil
- 300 g of boiled and shredded palette
- 1 The homemade back broth
- 1 teaspoon of cumin
- Rooms and black pepper ground to taste
- Chopped green smell to finish
Methods of preparation
In a pan, heat the olive oil over medium heat and brown the onion until it is transparent. Add the garlic and carrots. Go up for 2 minutes. Add the lentil and mix well with spices. Add the meat broth and cook with the semi -media pan for about 20 minutes until the lentil is soft. Add the grated meat and cook for another 5-10 minutes to incorporate the flavors. Season with salt and black pepper. Finish with green smell and serve hot.
Tofu soup with mushrooms and broccoli
Ingredients
- 1 tablespoon of sesame oil
- 2 wedges of chopped garlic
- 1 piece of grated ginger
- 1/2 chopped onion
- 1 Cup of Shitake slices mushroom
- 1 cup of tea broccoli Cut the florals
- 1 The homemade vegetable broth
- 200 g of still cut into cubes
- Rooms and black pepper ground to taste
- Chopped chives to finish
Methods of preparation
In a pan, heat the sesame oil over medium heat and brown the garlic, ginger and onion to golden. Add the mushroom and brown for 3-4 minutes until it starts to release water and brown. Add the broccoli and the vegetable broth. Cook for about 8 minutes until the broccoli are soft but still still. Add the tofu cubes, cooking for another 3-5 minutes, just to heat the tofu and incorporate the flavor. Season with salt and black pepper. Ends with chives and serves then.
White bean soup with chicken
Ingredients
- 1 tablespoon of olive oil
- 1 chopped onion
- 2 wedges of chopped garlic
- 1 boiled chicken breast cut into cubes
- 2 cups of tea White cooked and drained
- 1 diced carrot
- 1 The homemade vegetable broth
- Salt, chopped green smell and ground black pepper to taste
Methods of preparation
In a large pan, heat the olive oil over medium heat and brown the onion until golden brown. Add the garlic and chicken, mixing for a few minutes. Add the carrot and brown for 3-4 minutes. Add the white beans and mix well. Add the vegetable broth, season with salt and black pepper and cook for about 15-20 minutes over medium heat with the semi-stump pan. Then serve with green smell.
Zucchini soup with ricotta and chicken breast
Ingredients
- 1 tablespoon of olive oil
- 1 chopped onion
- 2 wedges of chopped garlic
- 2 zuchinis cubes
- 1 boiled and grated chicken breast
- 1 The homemade chicken broth
- Rooms and black pepper ground to taste
Methods of preparation
In a pan, heat the olive oil over medium heat and brown the onion until it is passionate about. Add the garlic and brown for another 1 minute. Add the courgettes and brown for 3 minutes, mixing well. Add the chicken broth and cook for about 10 minutes until the courgettes are very soft. Add the grated chicken and mix well. Cook for another 5 minutes over low heat, stirring gently. Season with salt and black pepper. Serve later.
Source: Terra
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.
