Wednesday, May 29, 2024

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5 protein-rich soups to start the week

Find out how to prepare tasty and nutritious options for everyday life

Soup is a versatile and comforting dish that can be prepared in so many ways. If prepared in a nutritious way, it becomes an excellent source of proteins essential for the correct functioning of the body. By incorporating ingredients such as vegetables, grains, lean meats or legumes, it becomes a complete meal.




So, check out 5 protein-packed soups to start your week!

Quinoa soup with vegetables

ingredients

  • 2 cups of quinoa tea
  • 2 tablespoons of olive oil
  • 3 cloves garlic, minced
  • 1 onion chopped
  • 1 carrot cut into cubes
  • two potatoes cut into cubes
  • 1 cup chopped leek
  • 1/2 chayote cut into cubes
  • 2 tomatoes cut into cubes
  • 1.8 l of hot water
  • Salt, ground black pepper, parsley and chopped chives to taste

Preparation method

In a pan, heat the olive oil over medium heat and sauté the garlic, onion and leek for 5 minutes. Add the carrot, potato, chayote, tomato and sauté for another 2 minutes over low heat. Add the water and quinoa and mix. Season with salt and black pepper and cook for about 20 minutes, or until the vegetables are soft. Turn off the heat and add the parsley and chives. Stir and leave the pan covered for 3 minutes before serving.

Minced meat soup with courgettes and potatoes

ingredients

  • 300 g of minced meat
  • 2 courgettes cut into cubes
  • 1 potato cut into cubes
  • 2 crushed garlic cloves
  • 1 onion chopped
  • 1 tablespoon olive oil
  • Salt and ground black pepper to taste
  • Waterfall

Preparation method

In a pan, heat the olive oil over medium heat and sauté the garlic and onion until golden brown. Then add the minced meat and brown it until it loses its reddish color. Add the courgettes and potatoes and sauté for another 3 minutes. Season with salt and black pepper and then cover all the ingredients with water. Cook the soup until all the vegetables are soft. Turn off the heat and then serve.



Chicken soup with vegetables

Chicken soup with vegetables

ingredients

  • 400 g of breast chicken cut into cubes
  • 2 cups of chopped tomatoes
  • 1 onion chopped
  • 2 crushed garlic cloves
  • Salt, ground black pepper and parsley to taste
  • 1 tablespoon olive oil
  • 1 carrot cut into strips
  • 1 aubergine cut into cubes
  • 1 potato cut into cubes
  • Hot water

Preparation method

In a bowl, season the chicken cubes with salt and black pepper. In a pan, heat the olive oil over medium heat and sauté the garlic and onion until golden brown. Add the chicken and brown until golden brown. Add the potato, aubergine, carrot and tomato pulp. Mix and add hot water to cover all the ingredients. Cover the pan and cook for 20 minutes. Serve the soup with parsley.

Meat soup

ingredients

  • 500 g duckling, cut into cubes
  • 4 tablespoons of olive oil
  • 1 onion chopped
  • 2 chopped tomatoes
  • 2 tablespoons of tomato sauce
  • 2 l of homemade meat broth
  • 200 g of chopped green beans
  • 1 carrot cut into cubes
  • 1 cup fresh frozen peas
  • 2 potatoes cut into cubes
  • 1 chayote peeled and cut into cubes
  • Salt and ground black pepper to taste

Preparation method

In a pressure cooker, heat the olive oil over medium heat and sauté the onion until softened. Add the meat and season with salt and black pepper. Fry the meat until golden brown. Add the cherry tomatoes and tomato sauce and mix. Add the beef broth and cover the pan. Cook, over low heat, for 20 minutes after starting the pressure. Turn off the heat, wait for the pressure to release and open the pan. Bring back to low heat, add the vegetables and cook in a covered pan until the vegetables are soft. Season with salt and black pepper. Serve immediately.

Chicken soup with broccoli

ingredients

  • 1 chicken breast cut into cubes
  • 1 cup chopped celery
  • 2 cups broccoli florets
  • 1 chopped tomato
  • 1 liter of hot water
  • 1 onion chopped
  • 2 crushed garlic cloves
  • 1 tablespoon olive oil
  • Salt and ground black pepper to taste

Preparation method

In a pressure cooker, heat the olive oil over medium heat and sauté the garlic and onion until golden brown. Add the chicken and brown for about 3 minutes. Then add the broccoli, celery and tomato and sauté for another 2 minutes. Season with salt and black pepper and mix well. Add the water, cover the pan and cook for 25 minutes, from when the pressure starts. Turn off the heat, wait for the pressure to release, open the pan and serve.

Source: Terra

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