High-Protein Bariatric Soup
This High-Protein Bariatric Soup features lean chicken, lentils, and nutrient-rich vegetables in a flavorful broth. Perfect for a light, nutritious, and protein-packed meal!
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
Why This Works for Bariatric Diets:
Nutritional Info (per serving, assuming 4 servings):
- 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