25 High-Protein Soups for Easy Meal Prep
These protein-rich soups are designed to cook in a large pot, portion easily, and reheat well for lunches and dinners throughout the week.
These recipes use olive oil instead of seed oils and contain no soy or tofu. Select certified gluten-free packaged ingredients when required.
Before cooking
Times are estimates. Cook poultry and ground meats to 165°F and seafood to 145°F. Chill prepared food within two hours.
Jump to a recipe
- 1. White Chicken Chili
- 2. Turkey Lentil Soup
- 3. Beef Vegetable Soup
- 4. Chicken Quinoa Soup
- 5. Chicken Tortilla Soup
- 6. Turkey Meatball Soup
- 7. Chicken White Bean Soup
- 8. Lemon Chicken Rice Soup
- 9. Beef and Bean Chili
- 10. Chicken Chickpea Soup
- 11. Turkey Black Bean Soup
- 12. Chicken Barley Soup
- 13. Shrimp and Corn Soup
- 14. Chicken Potato Soup
- 15. Beef Lentil Soup
- 16. Turkey Taco Soup
- 17. Chicken Mushroom Soup
- 18. Salmon Chowder
- 19. Chicken Split Pea Soup
- 20. Beef Cabbage Soup
- 21. Turkey White Bean Soup
- 22. Chicken Sweet Potato Soup
- 23. Shrimp Tomato Soup
- 24. Chicken Vegetable Soup
- 25. Turkey Quinoa Soup
1. White Chicken Chili
Makes: 4 servings Prep: 10–15 minutes Cook: 10–35 minutes
Ingredients
- 1 pound chicken
- 5 cups low-sodium gluten-free broth
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped colorful vegetables
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
- Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
- Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
- Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
- Refrigerate covered portions promptly and use within four days.
Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.
2. Turkey Lentil Soup
Makes: 4 servings Prep: 10–15 minutes Cook: 10–35 minutes
Ingredients
- 1 pound lean ground turkey
- 5 cups low-sodium gluten-free broth
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped colorful vegetables
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
- Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
- Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
- Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
- Refrigerate covered portions promptly and use within four days.
Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.
3. Beef Vegetable Soup
Makes: 4 servings Prep: 10–15 minutes Cook: 10–35 minutes
Ingredients
- 1 pound lean beef or pork
- 5 cups low-sodium gluten-free broth
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped colorful vegetables
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
- Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
- Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
- Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
- Refrigerate covered portions promptly and use within four days.
Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.
4. Chicken Quinoa Soup
Makes: 4 servings Prep: 10–15 minutes Cook: 10–35 minutes
Ingredients
- 1 pound chicken
- 2 cups cooked rice, quinoa, or gluten-free pasta
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped colorful vegetables
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
- Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
- Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
- Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
- Refrigerate covered portions promptly and use within four days.
Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.
5. Chicken Tortilla Soup
Makes: 4 servings Prep: 10–15 minutes Cook: 10–35 minutes
Ingredients
- 1 pound chicken
- 5 cups low-sodium gluten-free broth
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped colorful vegetables
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
- Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
- Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
- Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
- Refrigerate covered portions promptly and use within four days.
Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.
6. Turkey Meatball Soup
Makes: 4 servings Prep: 10–15 minutes Cook: 10–35 minutes
Ingredients
- 1 pound lean ground turkey
- 5 cups low-sodium gluten-free broth
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped colorful vegetables
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
- Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
- Spread the ingredients on a large rimmed sheet pan. Roast at 425°F for 18 to 30 minutes, stirring vegetables once, until the protein is safely cooked.
- Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
- Refrigerate covered portions promptly and use within four days.
Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.
7. Chicken White Bean Soup
Makes: 4 servings Prep: 10–15 minutes Cook: 10–35 minutes
Ingredients
- 1 pound chicken
- 5 cups low-sodium gluten-free broth
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped colorful vegetables
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
- Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
- Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
- Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
- Refrigerate covered portions promptly and use within four days.
Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.
8. Lemon Chicken Rice Soup
Makes: 4 servings Prep: 10–15 minutes Cook: 10–35 minutes
Ingredients
- 1 pound chicken
- 2 cups cooked rice, quinoa, or gluten-free pasta
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped colorful vegetables
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
- Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
- Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
- Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
- Refrigerate covered portions promptly and use within four days.
Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.
9. Beef and Bean Chili
Makes: 4 servings Prep: 10–15 minutes Cook: 10–35 minutes
Ingredients
- 1 pound lean beef or pork
- 5 cups low-sodium gluten-free broth
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped colorful vegetables
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
- Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
- Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
- Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
- Refrigerate covered portions promptly and use within four days.
Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.
10. Chicken Chickpea Soup
Makes: 4 servings Prep: 10–15 minutes Cook: 10–35 minutes
Ingredients
- 1 pound chicken
- 5 cups low-sodium gluten-free broth
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped colorful vegetables
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
- Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
- Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
- Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
- Refrigerate covered portions promptly and use within four days.
Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.
11. Turkey Black Bean Soup
Makes: 4 servings Prep: 10–15 minutes Cook: 10–35 minutes
Ingredients
- 1 pound lean ground turkey
- 5 cups low-sodium gluten-free broth
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped colorful vegetables
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
- Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
- Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
- Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
- Refrigerate covered portions promptly and use within four days.
Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.
12. Chicken Barley Soup
Makes: 4 servings Prep: 10–15 minutes Cook: 10–35 minutes
Ingredients
- 1 pound chicken
- 5 cups low-sodium gluten-free broth
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped colorful vegetables
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
- Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
- Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
- Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
- Refrigerate covered portions promptly and use within four days.
Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.
13. Shrimp and Corn Soup
Makes: 4 servings Prep: 10–15 minutes Cook: 10–35 minutes
Ingredients
- 1 pound peeled shrimp
- 5 cups low-sodium gluten-free broth
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped colorful vegetables
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
- Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
- Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
- Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
- Refrigerate covered portions promptly and use within four days.
Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.
14. Chicken Potato Soup
Makes: 4 servings Prep: 10–15 minutes Cook: 10–35 minutes
Ingredients
- 1 pound chicken
- 1 1/2 pounds potatoes or sturdy vegetables
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped colorful vegetables
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
- Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
- Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
- Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
- Refrigerate covered portions promptly and use within four days.
Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.
15. Beef Lentil Soup
Makes: 4 servings Prep: 10–15 minutes Cook: 10–35 minutes
Ingredients
- 1 pound lean beef or pork
- 5 cups low-sodium gluten-free broth
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped colorful vegetables
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
- Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
- Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
- Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
- Refrigerate covered portions promptly and use within four days.
Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.
16. Turkey Taco Soup
Makes: 4 servings Prep: 10–15 minutes Cook: 10–35 minutes
Ingredients
- 1 pound lean ground turkey
- 5 cups low-sodium gluten-free broth
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped colorful vegetables
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
- Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
- Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
- Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
- Refrigerate covered portions promptly and use within four days.
Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.
17. Chicken Mushroom Soup
Makes: 4 servings Prep: 10–15 minutes Cook: 10–35 minutes
Ingredients
- 1 pound chicken
- 5 cups low-sodium gluten-free broth
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped colorful vegetables
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
- Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
- Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
- Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
- Refrigerate covered portions promptly and use within four days.
Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.
18. Salmon Chowder
Makes: 4 servings Prep: 10–15 minutes Cook: 10–35 minutes
Ingredients
- 4 fish fillets
- 5 cups low-sodium gluten-free broth
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped colorful vegetables
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
- Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
- Spread the ingredients on a large rimmed sheet pan. Roast at 425°F for 18 to 30 minutes, stirring vegetables once, until the protein is safely cooked.
- Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
- Refrigerate covered portions promptly and use within four days.
Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.
19. Chicken Split Pea Soup
Makes: 4 servings Prep: 10–15 minutes Cook: 10–35 minutes
Ingredients
- 1 pound chicken
- 5 cups low-sodium gluten-free broth
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped colorful vegetables
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
- Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
- Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
- Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
- Refrigerate covered portions promptly and use within four days.
Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.
20. Beef Cabbage Soup
Makes: 4 servings Prep: 10–15 minutes Cook: 10–35 minutes
Ingredients
- 1 pound lean beef or pork
- 5 cups low-sodium gluten-free broth
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped colorful vegetables
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
- Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
- Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
- Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
- Refrigerate covered portions promptly and use within four days.
Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.
21. Turkey White Bean Soup
Makes: 4 servings Prep: 10–15 minutes Cook: 10–35 minutes
Ingredients
- 1 pound lean ground turkey
- 5 cups low-sodium gluten-free broth
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped colorful vegetables
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
- Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
- Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
- Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
- Refrigerate covered portions promptly and use within four days.
Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.
22. Chicken Sweet Potato Soup
Makes: 4 servings Prep: 10–15 minutes Cook: 10–35 minutes
Ingredients
- 1 pound chicken
- 1 1/2 pounds potatoes or sturdy vegetables
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped colorful vegetables
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
- Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
- Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
- Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
- Refrigerate covered portions promptly and use within four days.
Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.
23. Shrimp Tomato Soup
Makes: 4 servings Prep: 10–15 minutes Cook: 10–35 minutes
Ingredients
- 1 pound peeled shrimp
- 5 cups low-sodium gluten-free broth
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped colorful vegetables
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
- Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
- Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
- Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
- Refrigerate covered portions promptly and use within four days.
Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.
24. Chicken Vegetable Soup
Makes: 4 servings Prep: 10–15 minutes Cook: 10–35 minutes
Ingredients
- 1 pound chicken
- 5 cups low-sodium gluten-free broth
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped colorful vegetables
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
- Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
- Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
- Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
- Refrigerate covered portions promptly and use within four days.
Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.
25. Turkey Quinoa Soup
Makes: 4 servings Prep: 10–15 minutes Cook: 10–35 minutes
Ingredients
- 1 pound lean ground turkey
- 2 cups cooked rice, quinoa, or gluten-free pasta
- 1 tablespoon extra-virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 cups chopped colorful vegetables
- 1 teaspoon paprika or Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
- Wash and cut the produce. Prepare any cooked grain called for. Keep raw proteins separate from ready-to-eat ingredients.
- Heat olive oil in a large pot. Cook the onion and protein as needed, add the remaining ingredients, cover, and simmer until tender and safely cooked, 20 to 35 minutes.
- Finish with lemon juice, taste, and adjust the seasoning. Divide evenly into four portions.
- Refrigerate covered portions promptly and use within four days.
Variation: Use another vegetable with a similar cooking time, or change the herbs while keeping the primary protein and quantities intact.
Storage tips
- Use shallow covered containers for faster cooling.
- Store crisp toppings separately.
- Freeze portions you will not eat within four days.
