Hearty High Protein Soup

I first made this soup on a cold weeknight when I wanted something filling, simple, and built around lean protein. Hearty High Protein Soup is exactly that: a savory, tomato-forward broth loaded with seasoned ground turkey, black beans, bell peppers, and whole-grain rice (or quinoa). It’s the kind of bowl that doubles as dinner and next-day meal prep — nourishing, quick to pull together, and easy to adapt. If you’re building a high-protein habit, you might also like this collection of high-protein cottage cheese recipes for other meal ideas.

Why you’ll love this dish

This soup balances muscle-friendly protein with fiber-rich beans and whole grains. It’s a great weeknight option because it comes together in under an hour, stretches well for a family, and reheats without losing texture. The avocado and cheese topping adds creaminess and a satisfying mouthfeel without relying on heavy creams. It’s also budget-friendly — canned tomatoes and beans, plus lean ground turkey, keep cost per serving low while delivering a hearty portion of protein.

“A perfect blend of comfort and nutrition — warms you up and keeps you full.” — home cook review

The cooking process explained

Overview: You’ll sweat aromatics, brown the turkey, soften bell peppers, then build the soup with beans, tomatoes, broth, cooked grain, and spices. Simmering for about 30 minutes allows flavors to meld and the rice or quinoa to absorb savory liquid. Finish with creamy avocado, shredded cheese, and bright parsley.

Step-by-step expectations:

• Sauté onion and garlic until translucent.
• Brown the lean ground turkey and season it.
• Add bell peppers and soften briefly.
• Stir in canned goods, broth, cooked rice/quinoa, and spices.
• Simmer gently for 30 minutes to meld flavors.
• Serve topped with avocado, cheese, and parsley.

What you’ll need

• 1 lb Lean Ground turkey
• 1 Avocado, diced (for topping)
• 3 medium Bell peppers, chopped (use mixed colors if you like)
• 1 15 ounce can Black beans, drained and rinsed
• 2 cloves Garlic, minced
• 1 medium Onion, diced
• 1 bunch Parsley, chopped (reserve some for garnish)
• 1 14.5 ounce can Canned tomatoes (diced or crushed)
• 4 cups Low Sodium Bone or chicken broth
• 1 8 ounce can Tomato sauce
• 1 cup Cooked Brown rice or quinoa (leftover or freshly cooked)
• 1 tbsp Italian seasoning
• 1 tsp Smoked Paprika
• 1 Pepper, freshly ground
• 1 tsp Salt (adjust to taste)
• 2 tbsp Olive oil
• 1 cup Cheese, shredded (cheddar, Monterey Jack, or a blend)

Notes/substitutions inline:

• Use quinoa instead of brown rice for extra protein and a slightly nuttier texture.
• If you need dairy-free, swap the cheese for a sprinkle of toasted pumpkin seeds or nutritional yeast.
• Canned beans cut prep time; swap black beans for kidney beans if preferred.

Step-by-step instructions

1. Warm a large pot over medium heat and add the olive oil.
2. Add the diced onion and minced garlic. Cook, stirring, until the onion is softened and translucent, about 3–4 minutes.
3. Add the lean ground turkey. Break it up with a spoon and cook until browned through and no longer pink, 6–8 minutes. Season with salt, smoked paprika, and a grind of black pepper as it browns.
4. Stir in the chopped bell peppers. Cook for 3–4 minutes more, until the peppers start to soften.
5. Add the drained black beans, canned tomatoes, tomato sauce, broth, and the cooked brown rice or quinoa. Sprinkle in the Italian seasoning and stir to combine.
6. Bring the soup to a gentle boil, then reduce the heat to low. Let it simmer uncovered for about 30 minutes so the flavors meld and the rice/quinoa absorbs some broth. Taste and adjust seasoning.
7. Serve hot, topped with diced avocado, a generous sprinkle of shredded cheese, and chopped parsley.

Best ways to enjoy it

This soup shines in a deep bowl with a few finishing touches:

• Garnish options: extra parsley, a squeeze of lime, or a spoonful of plain yogurt for tang.
• Sides: warm whole-grain rolls, a crisp green salad, or roasted vegetables make it a complete meal.
• For a portable lunch, ladle into airtight containers and top with avocado just before eating to avoid browning.
  If you want a protein-forward morning or snack option, check these high-protein cottage cheese breakfast ideas for complementary flavors and variety.

Storage and reheating tips

• Refrigerate: Cool to room temperature, transfer to airtight containers, and refrigerate for up to 4 days.
• Freeze: Portion into freezer-safe containers and freeze up to 3 months. Thaw overnight in the fridge before reheating.
• Reheating: Warm on the stovetop over medium-low heat, stirring occasionally. Add a splash of broth or water if the soup has thickened. In the microwave, heat in 60–90 second bursts, stirring between intervals.
• Food safety: Ground turkey should reach 165°F when originally cooked; store promptly and do not leave at room temperature for more than 2 hours.

Pro chef tips

• Browning matters: Let the turkey develop a little color — those browned bits add savory depth.
• Layer your seasoning: Season when browning and then adjust after simmering. This prevents blandness.
• Texture balance: Cooked rice will soften more during simmering. If you prefer firmer grains, add them in during the last 10 minutes.
• Boost umami: A teaspoon of tomato paste added with the tomatoes deepens flavor without changing the recipe drastically.
• Make it richer without cream: A small handful of grated cheese stirred in at the end creates a silky finish.

Creative twists

• Southwest spin: Add a chipotle in adobo (finely chopped) or a teaspoon of ground cumin and top with cilantro.
• Veggie-packed: Stir in a few cups of chopped kale or spinach in the last 5 minutes for extra greens.
• Beans swap: Use pinto or cannellini beans to vary texture and flavor.
• Make it vegan: Replace turkey with crumbled tempeh or cooked lentils, use vegetable broth, and omit cheese or use a plant-based alternative.

Common questions

Q: How long does this take from start to finish?
A: Active prep is about 15–20 minutes. Browning and simmering add roughly 40 minutes, so plan for about an hour total.

Q: Can I use raw rice instead of cooked rice?
A: You can, but raw brown rice needs longer to cook. If using raw rice, increase the simmer time and add extra broth (about 1/2–1 cup) so the rice fully cooks.

Q: Is this soup freezer-friendly?
A: Yes. Freeze in individual portions for up to 3 months. Thaw overnight in the fridge before reheating. Avocado tops are best fresh, so add avocado after reheating.

Q: Can I substitute ground beef or other proteins?
A: You can swap in other ground meats, but lean beef will alter fat content and flavor. Poultry like chicken is a good substitute. If you use plant proteins (lentils, tempeh), add them earlier so they absorb the soup’s flavors.

Q: My soup tastes bland — how can I fix it?
A: Brighten it with a squeeze of lemon or lime, add a pinch more salt, or stir in a teaspoon of tomato paste or a dash of smoked paprika to lift the savory notes.

Conclusion

This Hearty High Protein Soup is a reliable weeknight winner: nutritious, easy to customize, and excellent for leftovers. For more inspiration on protein-packed soups you can rotate through your meal prep routine, consider this curated list of 15 Incredible High-Protein Soup Recipes (great for meal prep!).

Hearty High Protein Soup

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• Author: amir_hassan
• Total Time: 50 minutes
• Yield: 6 servings
• Diet: High-Protein

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Description

A savory, tomato-forward soup loaded with seasoned ground turkey, black beans, bell peppers, and whole-grain rice or quinoa, perfect for meal prep.

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Ingredients

• 1 lb Lean Ground turkey
• 3 medium Bell peppers, chopped
• 1 15 ounce can Black beans, drained and rinsed
• 2 cloves Garlic, minced
• 1 medium Onion, diced
• 1 bunch Parsley, chopped (reserve some for garnish)
• 1 14.5 ounce can Canned tomatoes (diced or crushed)
• 1 8 ounce can Tomato sauce
• 4 cups Low Sodium Bone or chicken broth
• 1 cup Cooked Brown rice or quinoa
• 1 tbsp Italian seasoning
• 1 tsp Smoked Paprika
• 1 Pepper, freshly ground
• 1 tsp Salt (adjust to taste)
• 2 tbsp Olive oil
• 1 cup Cheese, shredded (cheddar, Monterey Jack, or a blend)
• 1 Avocado, diced (for topping)

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Instructions

1. Warm a large pot over medium heat and add olive oil.
2. Add diced onion and minced garlic, cooking until the onion is softened and translucent (about 3-4 minutes).
3. Add the lean ground turkey, breaking it up and cooking until browned (6-8 minutes). Season with salt, smoked paprika, and pepper.
4. Stir in chopped bell peppers and cook for 3-4 minutes.
5. Add drained black beans, canned tomatoes, tomato sauce, broth, and cooked brown rice or quinoa. Sprinkle in Italian seasoning and stir.
6. Bring to a gentle boil, then reduce heat to low and simmer uncovered for about 30 minutes.
7. Taste and adjust seasoning before serving hot, topped with diced avocado, shredded cheese, and chopped parsley.

Notes

Use quinoa instead of brown rice for extra protein. For dairy-free options, substitute cheese with toasted pumpkin seeds or nutritional yeast. Canned beans save prep time.

• Prep Time: 20 minutes
• Cook Time: 30 minutes
• Category: Soup
• Method: Stovetop
• Cuisine: American