Protein packed Soups – 4 ways

Sou
Recovery
Body Fat
Servings: 1
A tasty soup with a good portion of protein - this one's a game changer! Perfect to heat up at work or home. Perfect for your rest day recovery!

Thai Turkey Soup

Brimming with over 40g of protein per serving, this dish alone provides the RDA in Vitamin K, a vitamin of growing importance for bone health

Ingredients

1 turkey escalope
1 tsp. red Thai curry paste
150ml low fat coconut milk
250ml chicken stock
3 button mushrooms
2 spring onions
1 small bunch coriander
1 lime
1 handful baby spinach

Method

  1. Pre-heat the oven to 180oc.
  2. Slice the escalope into thin strips.
  3. Heat a large saucepan over a medium heat. Add 1 tsp. olive oil and the red Thai paste to the pan and cook gently for 1 minute. Add the coconut milk to the saucepan and turn the heat down to a gentle simmer. Cook for 2-3 minutes.
  4. Slice the mushrooms and add to the saucepan. Juice the lime and add the juice to the saucepan.
  5. Place the turkey strips onto a roasting tray and place into the oven for 7-8 minutes or until cooked through.
  6. Add the turkey and spinach to the saucepan. Slice the spring onions and chop the coriander and add to the saucepan. Adjust the seasoning and stir the soup to wilt the spinach and serve.

Persian Chicken Soup

Another great high protein and low carb option for lunch. A great Vitamin B6 (pyridoxine) provider, which contributes to nervous system function.

Ingredients

1 chicken breast
250ml chicken stock
60g chickpeas tinned
1 handful spinach
2 pinch cinnamon
2 pinch cumin
1 clove garlic
1 lemon

Method

  1. Pre-heat the oven to 180oc.
  2. Slice the chicken breast and place into a bowl with 1 pinch of cinnamon and 1 pinch of cumin. Give it a good mix. Place onto a baking tray and cook for 8-10 minutes or until cooked through.
  3. Heat a large saucepan over a medium heat. Crush the garlic clove, and add to the saucepan with a tsp. of olive oil. Cook for 1 minute without colouring.
  4. Add the chicken breast, chicken stock and the remaining cinnamon and cumin to the saucepan.
  5. Juice the lemon and add the juice and chickpeas to the saucepan and cook for 10-12 minutes at a gentle simmer. Adjust the seasoning.
  6. Stir in the spinach and stir to wilt. Serve the soup.

Italian Fish Soup

A great way to boost your intake of 'good' fats (mono-and polyunsaturated) to control cholesterol and for anti-inflammatory benefits

Ingredients

70g cod fillet
100ml fish stock
100ml passata
1 tbsp. olive oil
1 clove garlic
1 pinch fresh oregano
1 pinch smoked paprika
20g butterbeans tinned

Method

  1. Chop the cod into thick pieces and season with salt.
  2. Heat a large saucepan over a medium heat. Add the olive oil and garlic and cook for 1 minute without colouring.
  3. Add the fish stock, passata and smoked paprika and cook for 2-3 minutes.
  4. Add the butterbeans, cod and oregano and turn down to a gentle simmer, Cook for 10-15 minutes.
  5. Adjust the seasoning and serve.

Curried Red Lentil Soup Vegetarian

A tasty vegetarian option! Also a clever little dish that is higher in Iron, and also Vitamin C which promotes the absorption on vegetable (non-haem) iron by the body.

Ingredients

40g red lentils
1 tsp. curry powder
1 clove garlic
220ml vegetable stock
50ml low fat coconut milk
½ red chilli
1 handful kale
½ lemon

Method

  1. Heat a large saucepan over a medium heat, add 1 tsp. of olive oil and add the garlic. Almost immediately add the red lentils and vegetable stock.
  2. Add the curry powder, coconut milk and juice the lemon into the saucepan. Finely chop the chilli and add to the soup. Bring the soup to the boil and turn down to a very gentle simmer. Cook for 10 minutes and then add the kale and cook for a further 5 minutes or until the lentils are soft.
  3. Blend the soup in a food processor and serve.
James Collins, in the kitchen

The following recipe has been produced in James' test kitchen. Devised by James and his team of chefs for everyone wanting to optimise their diet on a daily basis. Special thanks to chef Omar Meziane for his work on this collection.

Whether ‘fuelling’ to maintain energy levels, ‘recovering’ after a hard workout, or reducing body fat, each of these options takes less than 15 minutes!

Our chefs pride themselves on using the latest innovative ingredients backed by science.

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