Chicken, turkey, tofu and beef soups with at least 20 g estimated protein per serving. Detailed ingredients, cooking times, storage advice and US/metric measures.
Choose a generous soup supper with at least 20 g estimated protein per serving. These recipes range from quick tofu bowls to longer beef and cabbage soups. The ingredient list and serving count determine the estimate; optional bread and toppings are not included unless listed.
18 recipes. Nutrition is approximate; practical kitchen testing is pending.
Chicken and turkey soups use meat, while tofu and edamame offer a meat-free option. Beef soups usually need a longer simmer. Check broth and sauce ingredients if you need a vegetarian dish.
Quick preparation does not mean a quick soup. Tougher meat needs time to become tender; noodles and delicate vegetables go in later. Each recipe gives the order, liquid quantity and a practical doneness cue.
Follow the individual recipe storage instructions and refrigerate promptly in shallow containers. Grain and noodle soups thicken in the fridge; add a little water or broth when reheating. Optional added broth changes sodium and other nutrition estimates.
Everyday / International cuisine. Tofu and shelled edamame in a vegetable broth with a hearty bean, grain or vegetable addition. This version features sweet potato black bean flavors.
Serves 2 · 55 min total
Approx. 46 g protein per serving
Everyday / International cuisine. Tofu and shelled edamame in a vegetable broth with a hearty bean, grain or vegetable addition. This version features tomato white bean flavors.
Serves 2 · 45 min total
Approx. 48 g protein per serving
Everyday / International cuisine. Tofu and shelled edamame in a vegetable broth with a hearty bean, grain or vegetable addition. This version features carrot red lentil flavors.
Serves 2 · 55 min total
Approx. 46 g protein per serving
Everyday / International cuisine. A generous bowl of ground turkey soup with vegetables and beans or grains, simmered in a savory broth. This version features sweet potato black bean flavors.
Serves 2 · 55 min total
Approx. 44 g protein per serving
Everyday / International cuisine. A generous bowl of ground turkey soup with vegetables and beans or grains, simmered in a savory broth. This version features carrot red lentil flavors.
Serves 2 · 55 min total
Approx. 44 g protein per serving
Everyday / International cuisine. A generous bowl of ground turkey soup with vegetables and beans or grains, simmered in a savory broth. This version features spinach chickpea flavors.
Serves 2 · 45 min total
Approx. 42 g protein per serving
Everyday / International cuisine. Tofu and shelled edamame in a vegetable broth with a hearty bean, grain or vegetable addition. This version features spinach chickpea flavors.
Serves 2 · 45 min total
Approx. 44 g protein per serving
Russian cuisine, adapted for a home kitchen. A beet, cabbage and beef soup with sour cream and dill, presented as a Russian home adaptation of a dish shared across Eastern Europe, with strong Ukrainian roots.
Serves 2 · 185 min total · includes waiting
Approx. 30 g protein per serving
Russian cuisine, adapted for a home kitchen. A simple chicken broth soup with egg noodles, carrot and dill.
Serves 2 · 55 min total · includes waiting
Approx. 38 g protein per serving
Russian cuisine, adapted for a home kitchen. A gently simmered beef, cabbage and potato soup with dill and sour cream.
Serves 2 · 170 min total · includes waiting
Approx. 37 g protein per serving
Russian cuisine, adapted for a home kitchen. A tangy beef soup with pickles, olives, tomato and lemon.
Serves 2 · 160 min total
Approx. 36 g protein per serving
Russian cuisine, adapted for a home kitchen. A light salmon soup with potatoes, onion, carrot and dill.
Serves 2 · 45 min total
Approx. 34 g protein per serving
Everyday / International cuisine. A generous bowl of ground turkey soup with vegetables and beans or grains, simmered in a savory broth. This version features tomato white bean flavors.
Serves 2 · 45 min total
Approx. 47 g protein per serving
Everyday / International cuisine. A generous bowl of ground turkey soup with vegetables and beans or grains, simmered in a savory broth. This version features mushroom barley flavors.
Serves 2 · 55 min total
Approx. 40 g protein per serving
Uzbek cuisine, adapted for a home kitchen. A gently simmered lamb soup with chunky potato, carrot, pepper and tomato.
Serves 2 · 180 min total · includes waiting
Approx. 35 g protein per serving
Everyday / International cuisine. Tofu and shelled edamame in a vegetable broth with a hearty bean, grain or vegetable addition. This version features mushroom barley flavors.
Serves 2 · 55 min total
Approx. 42 g protein per serving
Russian cuisine, adapted for a home kitchen. A pickle-brightened chicken soup with pearl barley and potatoes.
Serves 2 · 80 min total
Approx. 36 g protein per serving
Italian-American home cooking. A tomato and beef soup with wide pasta pieces and a ricotta finish.
Serves 4 · 50 min total
Approx. 33 g protein per serving