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–+ servings

High Protein Soup

This High Protein Soup is packed with chicken, chickpeas and vegetables. Rich, creamy and so flavorful, this easy recipe comes together in under 30 minutes. It's perfect as a cozy healthy dinner and for meal prepping. Over 35 g of protein!
30 minTotal
5servings
  • 315 kcal
  • P 35g
  • C 16g
  • F 13g
https://mattsfitchef.com/high-protein-soup/

Ingredients

  • 1 cup (160 g) canned chickpeas drained and rinsed
  • 1 red onion sliced
  • 2 garlic cloves minced
  • 2 medium carrots diced
  • 1 ½ cup kale or fresh spinach
  • 1 cup (100 g) broccoli florets
  • 4 cups (1 lt) vegetable broth low sodium
  • 1 cup (240 ml) semi-skimmed milk or dairy-free milk
  • 2 ½ tbsp olive oil
  • 25 oz (700 g) boneless, skinless chicken breast diced or shredded
  • salt and pepper to taste

Instructions

  1. In a large pot, heat 1 tablespoon of olive oil over medium heat. Add the sliced onion and minced garlic, sauté for 2-3 minutes until fragrant.
  2. Add diced chicken to the sautéed onion and cook for about 5 minutes, just until no longer pink. Be careful not to overcook, as the chicken will simmer further in the soup.
  3. Add diced carrots and broccoli florets to the pot, then sauté for 2-3 minutes with a tablespoon of water to prevent sticking.
  4. Add kale and vegetable broth. Give it a stir and bring to a boil, then lower the heat and let simmer, covered, for about 10 minutes. Stir frequently.
  5. Stir in the chickpeas, the milk, salt and pepper to taste. Simmer for additional 5 minutes, then add the remaining 2 tablespoons of olive oil. Taste and adjust with more seasonings, if necessary.
  6. Serve warm, with a sprinkle of Parmesan cheese and a drizzle of olive oil if desired.

Notes

Ingredient Notes

  • Chickpeas: Replace with black beans, lentils, kidney beans or cannellini beans.
  • Kale: I like black kale, but also fresh spinach or baby spinach tastes delicious. If frozen, quickly wilt in a skillet before adding it to the soup.
  • Vegetable broth: For a healthier soup, I suggest low sodium vegetable broth. Substitute with regular vegetable stock or broth, chicken broth or water. If using water, add more salt.
  • Salt and pepper: Regulate the amount of seasonings to your own likings.
  • Extras: You can boost flavors with 3 tablespoons of grated Parmesan cheese, a couple teaspoons of Italian seasoning, red pepper flakes and bay leaves.

Storage Notes

  • To store: Let cool, then place in an airtight container and refrigerate for a maximum of 3 days.
  • To freeze: Let cool, then place leftovers in a freezer safe container and freeze for up to 4 months.
  • To reheat: Allow to thaw overnight if frozen, then reheat in a pot or in the microwave until warm.