HealthProtein Recipes

Complete Meal in a Bowl: Hearty Vegetable Soup with Protein

Nothing feels as good when you are low on energy or under weather, than a bowl of hearty vegetable soup with protein. This hearty vegetable soup recipe gives you a boost with a variety of vegetable options and your choice of added protein. Get all the nutrients you need in one bowl loaded with whatever vegetables you have on hand and spice it up with different flavour combinations and protein sources. One soup, many options.

If you are trying to eat more vegetables this hearty vegetable soup is a great base. Perfect on its own, but even better with one of the protein combinations suggested below. Add in grains like brown rice or quinoa for more fibre, black beans for plant based protein, chicken or kielbasa for animal protein or tofu for soy protein.

We have taken the vegetable soup one step further and made it a meal! The best part about this soup is that you really can use any vegetables you have on hand.  Take out the zucchini or add in chopped red cabbage. Anything goes. Experiment with different vegetables and maybe introduce a few new ones to create your own healthy recipe.

Serve with fresh homemade bread right out of the oven and you have a hearty, and healthy, family favourite.

Hearty Vegetable Soup Recipe

Start with a base of reduce sodium broth and a tray of vegetables. The more variety of colour the more nutrients. For added flavour, roast your onion, garlic and vegetables in the oven on 400 for 30 minutes before adding to the soup pot. Here are some suggestions for our basic vegetable soup, but really, the option are limitless. Add some or all of the vegetables below.

8 cups vegetable, chicken or turkey broth
4 cloves of garlic diced
1 onion diced
1 tbsp extra virgin olive oil
1/2 cup finely chopped broccoli
1/2 cup finely chopped carrots
1/2 cup peas
1/2 cup corn
1/2 cup chopped spinach
1/2 cup chopped kale
1/2 sweet potato finely chopped
1/2 cup cauliflower finely chopped
1/2 cup green beans chopped
1/2 cup celery finely chopped
1/2 cup red pepper finely chopped
1/2 cup chopped cabbage

Sauté or roast onion and garlic in extra virgin olive oil until soft. Add to soup broth and then add all ingredients and let simmer until the carrots have softened. This vegetable soup can be enjoyed as is or, add one of the protein options below.

All soups freeze well.

Complete the Meal: Hearty Vegetable Soup with Protein

Kielbasa & Quinoa
Add 1 cup of your favorite kielbasa chopped and 1 cup of cooked quinoa for added protein and loads of flavour.  This one is my kids favourite.

Lentils & Roasted Tomato
Add 1 cup cooked lentils and 1 cup roasted cherry tomatoes for added lycopene, B vitamins and protein.

Turkey & Potatoes
After the holidays there is always leftover turkey and potatoes! Add cooked turkey and potatoes to this vegetable soup for a hearty dish that will remind you of Thanksgiving dinner.

Chicken & Whole Grain Noodles
Everyone loves chicken noodle soup. Add one cup of cooked chicken pieces and a good portion of whole grain noodles for added protein and fibre to this already healthy soup.

Black Beans, Lime & Cilantro
Add 1 can of rinsed black beans to the soup with the juice of half or a full a lime and 1/2 a cup of chopped fresh cilantro. A whole new flavour has been added to dinner.

Haddock  & Brown Rice
Add one cup of cooked brown rice and one cup of a hearty white fish such as haddock. If fish is being added uncooked, allow to  cook in the soup for 5-7 minutes until fish is tender and flakes easily.

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Amir Hussain

Amir Hussain is the founder of Freemium World, a geek by nature and a professional Blog writer . I love to write about new technology trends, social media, hacking, blogging and much more.

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