High Protein Minestrone Soup Recipe

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This hearty filling high protein minestrone soup is super flavorful and warming especially as we head towards the colder months. It is a balanced meal in and of itself as it has lots of protein, fats and starches. Full of Umami with variety of gut loving vegetables and beans.

If you feel like having something that's also high in protein with a variety of vegetables but quicker then try my easy vegetable omelette or if you're only after some protein try this breaded chicken breast.

Jump to:

• Why I love this recipe
• Ingredients needed
• How to make high protein minestrone soup
• Recipe tips and variations
• Notes
• Storage instructions
• More high protein recipes

Why I love this recipe

The health benefits: I know this is quite a bold statement but this hearty minestrone soup cured both my iron deficiency Anemia as well as my potassium deficiency on two different occasions.

Adding to that the different occasions it cured my cold.

In terms of flavour: I find that it tastes more flavourful the next day especially once the rice and pasta has absorbed all the sauce and made the soup thicker.

Make it your own: you can choose whatever meats, vegetables and legumes ( beans and pulses) that you have or prefer.

Ingredients needed

My high protein minestrone soup is the definition of throw in whatever you have in the fridge, freezer and pantry.

Homemade bone broth: It makes it very delicious but you can totally replace it with a shop-bought one, chicken or vegetable stock.

Vegetables: The more variety the best for your gut health as it thrives on plant diversity but seriously if you only have carrots, celery and potato this should suffice.

Legumes: I like to throw in some lentils, different kinds of beans and pastas, rice.

Protein: Obviously this is a protein soup so a high amount of it will be worth it in terms of macros and flavor. You can use ground beef, My family and I started only throwing in some pieces of tender meat, seriously it takes it to a whole new level.

Fresh herbs: I like parsley.

Dried herbs: I like bay leaves, rosemary basil and thyme. You can also use italian herb mixes available in the shops

How to make high protein minestrone soup

• Cut the vegetables into small cubes (or big cubes to save time).
• Cut the meat into small pieces.
• Sautee the meat in olive oil, then onions until translucent, followed by garlic and add in all the other vegetables except broccoli, courgette, peas and sweet corn.
• Add the herbs: Bay leaf, thyme, rosemary & basil.
• Add in broccoli, courgette, peas and sweet corn.
• Add in canned or fresh chopped tomatoes.
• Add in the bone broth. Let cook for 40 minutes. Add rice at the 20 minute mark.
• Par-boil lentils in a small sauce pan, drain and add to the soup.
• Add spinach leaves, mix well. Serve.

Recipe tips and variations

No one soup is the same as the other in terms of ingredients if I haven't had the time to plan ahead and do the shopping for ingredients I will jut use whatever I had.

The herbs help the minestrone soup shine and take it to a whole different level i.e. I usually like to add in bay leaves, basil, thyme and rosemary and sometimes I add sage and/or oregano.

You can make this soup tomatoey by adding pureed tomatoes or creamy by adding single cream.

Notes

This high protein soup does take quite sometime to prep. but it's worth it for all the health benefits, the taste and the heartiness you get from eating it.

You can make this high protein soup in the crockpot, the instant pot or the slow cooker.

Storage instructions

After your soup has cooled down. Place it in an airtight container and refrigerate for up to three days.

You can also freeze it for up to three months but before adding in your rice as it tends to turn mushy in the freezer.

More high protein recipes

After you've made this soup you can also check out my other protein filled recipe like this Lebanese chicken liver, these hidden liver meatballs or this old fashioned liver recipe.