Which soup is rich in protein?

Soups that include beans, lentils, or lean meats are naturally rich in protein. An authentic Italian minestrone soup recipe is a great example — it’s packed with plant-based protein from cannellini or kidney beans. For even more protein, you can add chickpeas, quinoa, or shredded chicken. These ingredients make minestrone not just hearty and satisfying, but also nourishing and energizing.

2. What can I add to soup for more protein?

Adding protein to soup is simple and flexible. You can include: Legumes: Chickpeas, lentils, or black beans for plant-based protein. Grains: Quinoa, barley, or farro to add both protein and texture. Animal protein: Shredded chicken, turkey, or even diced tofu for a vegetarian option. For your authentic Italian minestrone soup recipe , stirring in a bit of cooked quinoa or lentils is a seamless way to make it extra filling without changing its flavor.

Are soups good for protein?

Yes! Soups are an excellent way to get balanced protein, fiber, and hydration in one bowl. A classic minestrone soup made with beans and vegetables naturally provides protein along with essential vitamins and minerals. Unlike heavier meals, soups are light yet satisfying — perfect for those who want nutrition without feeling weighed down. For easy meal prep ideas, check out Freezer-Friendly Gut Healthy Soup Recipes — perfect for busy weeks.

How to make soup high protein for weight loss?

To make your authentic Italian minestrone soup recipe higher in protein while keeping it low in calories: Use extra beans or lentils for plant-based protein. Add lean meats like grilled chicken or turkey. Replace pasta with quinoa or farro , which are higher in protein and fiber. Avoid heavy cream or cheese-based garnishes — instead, use olive oil and fresh herbs for flavor. This version keeps you full longer, supports muscle health, and fits beautifully into a balanced diet.

Authentic Italian Minestrone Soup Recipe – 5 Easy Steps to a Comforting Classic

Name: Authentic Italian Minestrone Soup Recipe
Prep time: 20 min
Cook time: 40 min
Total time: 1 h
Yield: 6 servings
Cuisine: Italian
Ingredients: 2 tbsp olive oil; 1 onion, diced; 2 carrots, chopped; 2 celery stalks, chopped; 3 cloves garlic, minced; 1 zucchini, diced; 1 can (15 oz) diced tomatoes; 1 can (15 oz) cannellini beans, drained; 5 cups vegetable broth; 1 cup small pasta (ditalini or elbow); 2 cups spinach, chopped; 1 tsp thyme; 1 bay leaf; Salt and pepper, to taste; Grated Parmesan cheese, for garnish

Description

This authentic Italian minestrone soup recipe is a comforting, hearty dish made with vegetables, beans, pasta, and herbs simmered in a savory tomato broth. It’s the perfect one-pot meal that tastes even better the next day.

Ingredients

Scale

2 tbsp olive oil

1 onion, diced

2 carrots, chopped

2 celery stalks, chopped

3 cloves garlic, minced

1 zucchini, diced

1 can (15 oz) diced tomatoes

1 can (15 oz) cannellini beans, drained

5 cups vegetable broth

1 cup small pasta (ditalini or elbow)

2 cups spinach, chopped

1 tsp thyme

1 bay leaf

Salt and pepper, to taste

Grated Parmesan cheese (for garnish)

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Instructions

1. Heat olive oil in a large pot over medium heat. Add onion, carrot, and celery; cook until softened, about 8 minutes.

2. Stir in garlic, thyme, and bay leaf; cook for 1 minute until fragrant.

3. Add zucchini, diced tomatoes, beans, and broth. Stir and bring to a simmer.

4. Reduce heat and simmer for 25–30 minutes to allow flavors to blend.

5. Add pasta and cook until tender, about 8–10 minutes.

6. Stir in spinach until wilted. Season with salt and pepper to taste.

7. Serve hot, topped with Parmesan and a drizzle of olive oil.

Notes

For a thicker texture, mash a few beans in the pot before serving.

To make it vegan, skip the Parmesan or use nutritional yeast.

Minestrone tastes even better the next day as flavors meld.

Prep Time: 20 minutes
Cook Time: 40 minutes
Category: Soup / Main Dish
Method: Stovetop
Cuisine: Italian

Nutrition

Serving Size: 1 bowl
Calories: 235
Sugar: 6
Sodium: 420
Fat: 6
Saturated Fat: 1
Unsaturated Fat: 5
Trans Fat: 0
Carbohydrates: 38
Fiber: 8
Protein: 10
Cholesterol: 5