Today, I’m sharing a recipe designed with your wellness in mind: High-Protein Bariatric Soup. Packed with lean protein, nutrient-rich vegetables, and flavorful herbs, this soup is perfect for those following a bariatric diet or anyone looking for a wholesome, protein-rich meal. It’s light, satisfying, and easy to digest—comfort in a bowl!
The inspiration for this recipe comes from creating a delicious and nourishing soup that’s bariatric-friendly but also packed with enough flavor to keep you coming back for more. Ready to make this high-protein powerhouse? Let’s get cooking!
High-Protein Bariatric Soup
Ingredients
- 1 lb boneless skinless chicken breast or thighs, diced (or substitute with firm tofu for a vegetarian option)
- 1 tbsp olive oil
- 1 small onion finely chopped
- 2 cloves garlic minced
- 2 medium carrots diced
- 2 celery stalks diced
- 6 cups low-sodium chicken or vegetable broth
- 1 cup cooked lentils or canned, rinsed
- 1 cup baby spinach or kale chopped
- 1 tsp dried thyme
- 1 tsp dried oregano
- 1/2 tsp ground turmeric optional, for anti-inflammatory benefits
- Salt and black pepper to taste
- 1/2 cup Greek yogurt optional, for added creaminess
- Fresh parsley or cilantro chopped (for garnish)
Instructions
Cook the Protein
- Heat olive oil in a large pot over medium heat.
- Add the diced chicken and cook for 4-5 minutes until lightly browned and cooked through.
- Remove the chicken from the pot and set aside.
Sauté the Vegetables
- In the same pot, add the chopped onion, garlic, carrots, and celery.
- Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened and fragrant.
Simmer the Soup Base
- Add the broth, lentils, thyme, oregano, turmeric (if using), salt, and black pepper.
- Bring to a simmer and cook for 15 minutes to allow the flavors to meld.
Add the Greens and Protein
- Stir in the cooked chicken (or tofu) and chopped spinach or kale.
- Simmer for an additional 5 minutes, until the greens are wilted and everything is heated through.
Finish with Creaminess (Optional)
- For a creamy texture, stir in the Greek yogurt just before serving.
- Be sure to remove the soup from the heat before adding the yogurt to prevent curdling.
Serve and Garnish
- Ladle the soup into bowls and garnish with fresh parsley or cilantro.
- Serve warm and enjoy!
Notes
- High Protein: The chicken or tofu and lentils provide lean, easily digestible protein.
- Low Calorie: The broth-based soup is light yet filling.
- Nutrient Dense: Packed with fiber-rich vegetables and anti-inflammatory spices.
- Customizable: Easy to adjust for texture preferences (puree for smoother consistency if needed).
Nutritional Info (per serving, assuming 4 servings):
- Calories: 230
- Protein: 28g
- Fat: 6g
- Carbohydrates: 15g
- Fiber: 4g
- Sugar: 3g
Bringing It All Together:
And there you have it—High-Protein Bariatric Soup, a nutritious and comforting meal perfect for those on a bariatric diet or anyone looking to boost their protein intake. I hope this recipe inspires you to create more wholesome, delicious meals that align with your health goals. If you have any questions or substitutions, feel free to reach out. I’m here to help make your kitchen journey both flavorful and fun.