Name: Healthy High Protein Fall Soup
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Cuisine: American
Ingredients: 2 tablespoons olive oil or neutral oil; 1 large onion, diced; 2 to 3 cloves garlic, minced; 2 carrots, diced; 2 celery stalks, diced; 1 small butternut squash or 2 cups cubed winter squash; 2 cups chopped leafy greens (kale or Swiss chard); 1 to 2 cups cooked chicken, turkey, or shredded rotisserie meat; 1 to 2 cups cooked beans or lentils (white beans, chickpeas, or green lentils); 1 cup cooked quinoa or farro (optional); 6 to 8 cups low-sodium chicken or vegetable broth; 1 teaspoon dried thyme; 1 teaspoon smoked paprika or sweet paprika; Salt and black pepper to taste; 1 bay leaf; 2 tablespoons tomato paste (optional); Juice of half a lemon or splash of vinegar; Fresh herbs for serving (like parsley or thyme); Optional toppings: plain Greek yogurt, toasted pumpkin seeds, grated cheese

Description

A comfort-rich, protein-packed fall soup filled with savory vegetables and hearty ingredients.

Ingredients

Scale

2 tablespoons olive oil or neutral oil
1 large onion, diced
2 to 3 cloves garlic, minced
2 carrots, diced
2 celery stalks, diced
1 small butternut squash or 2 cups cubed winter squash
2 cups chopped leafy greens (kale or Swiss chard)
1 to 2 cups cooked chicken, turkey, or shredded rotisserie meat
1 to 2 cups cooked beans or lentils (white beans, chickpeas, or green lentils)
1 cup cooked quinoa or farro (optional)
6 to 8 cups low-sodium chicken or vegetable broth
1 teaspoon dried thyme
1 teaspoon smoked paprika or sweet paprika
Salt and black pepper to taste
1 bay leaf
2 tablespoons tomato paste (optional)
Juice of half a lemon or splash of vinegar
Fresh herbs for serving (like parsley or thyme)
Optional toppings: plain Greek yogurt, toasted pumpkin seeds, grated cheese

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Instructions

Heat olive oil in a large pot over medium heat. Add onions and a pinch of salt, sauté until soft and glossy, about 6 to 8 minutes.
Add garlic, carrots, and celery. Sauté for another 4 to 5 minutes until fragrant and slightly golden.
Stir in squash, tomato paste, thyme, and smoked paprika, cooking for 3 minutes.
Pour in broth and add bay leaf. Bring to a simmer, reduce heat, and cover for 15 to 20 minutes until squash is tender.
Add cooked protein, beans or lentils, and quinoa or farro. Stir and simmer uncovered for an additional 8 to 10 minutes.
Add chopped greens and simmer for 3 minutes until wilted. Season with salt, pepper, and lemon juice. Remove bay leaf.
If desired for a creamy texture, reserve a cup of soup liquid, blend half the pot, then return to the pot and stir until smooth.
Let rest briefly before serving. Top with optional toppings before serving.

Notes

This soup can be customized with different proteins and vegetables. Remember to add a splash of acid before serving for brightness!

Prep Time: 15 minutes
Cook Time: 40 minutes
Category: Soup
Method: Stovetop
Cuisine: American

Nutrition

Serving Size: 1 bowl
Calories: 400
Sugar: 5g
Sodium: 450mg
Fat: 14g
Saturated Fat: 2g
Unsaturated Fat: 10g
Trans Fat: 0g
Carbohydrates: 52g
Fiber: 8g
Protein: 22g
Cholesterol: 60mg