Hearty High Protein Soup

This soup is the kind I make when the weather turns crisp and I want something filling, warm, and easy to eat straight from the pot. It’s a hearty, protein-packed soup built on lean ground turkey, black beans, tomatoes and brown rice (or quinoa) — all simmered in a savory broth and brightened with avocado and parsley at the end. Perfect for a weeknight dinner, meal prep for busy days, or a cozy bowl while reading on the couch.

Why you’ll love this dish

This soup hits a lot of marks: high in protein, flexible with pantry staples, and quick to pull together. The lean ground turkey and black beans deliver sustained energy, while smoked paprika and Italian seasoning give depth without needing complicated ingredients. It’s also budget-friendly and family-friendly — kids usually respond well to the mild tomato base and familiar veggies. If you’re trying to add more protein to your routine, this is a great complement to other high-protein ideas like cottage cheese-based breakfasts.

“Perfectly filling without feeling heavy — great for evenings when you want comfort and nutrition.” — a note from my kitchen testing nights

The cooking process explained

Before you start, here’s the quick roadmap so you know what to expect. First, sweat the aromatics (onion, garlic, bell peppers) for flavor. Brown the ground turkey to develop savory caramelized bits. Add the canned tomatoes, tomato sauce, beans and broth, then season. Simmer to marry flavors for 20–30 minutes. Finish by stirring in cooked brown rice or quinoa and heat through. Top with diced avocado, chopped parsley and a sprinkle of cheese if you like.

This overview keeps things tidy on a busy night: sauté → brown → add liquids & beans → simmer → fold in grains → garnish.

What you’ll need

• 1 lb ground turkey, lean
• 1 avocado, diced (for garnish)
• 3 medium bell peppers, chopped (mixed colors if possible)
• 1 15-ounce can black beans, drained and rinsed
• 2 cloves garlic, minced
• 1 medium onion, diced
• 1 bunch parsley, chopped (leaves for garnish)
• 1 14.5-ounce can diced tomatoes
• 4 cups low-sodium bone or chicken broth
• 1 8-ounce can tomato sauce
• 1 cup cooked brown rice or quinoa (see tips if using uncooked)
• 1 tbsp Italian seasoning
• 1 tsp smoked paprika
• Pepper and salt to taste
• 2 tbsp olive oil
• 1 cup cheese (optional — shredded for topping)

Notes/substitutions inline: use cooked quinoa in place of brown rice if you want a lighter texture. If you need a vegetarian alternative, swap the turkey for 2 cups cooked lentils or crumbled firm tofu and use vegetable broth.

Step-by-step instructions

1. Heat the olive oil in a large pot over medium heat.
2. Add the diced onion, minced garlic and chopped bell peppers. Sauté until softened and fragrant, about 5–7 minutes.
3. Push the veggies to the side, add the ground turkey, and cook until browned, breaking it up with a spoon. Cook about 6–8 minutes until no pink remains.
4. Stir in the drained black beans, diced tomatoes, tomato sauce and the 4 cups of broth. Mix to combine.
5. Season with Italian seasoning, smoked paprika, salt and pepper. Taste and adjust seasoning.
6. Bring the soup to a gentle boil, then reduce heat and simmer, uncovered, for 20–30 minutes so flavors meld.
7. Stir in the cooked brown rice or quinoa and heat through for 2–3 minutes.
8. Ladle into bowls and garnish with diced avocado, chopped parsley and optional shredded cheese. Serve hot.

Best ways to enjoy it

Serve this soup with a wedge of crusty bread or warm tortillas to sop up the broth. For a Tex‑Mex twist, top each bowl with a squeeze of lime and chopped cilantro instead of parsley, plus a few crushed chips for crunch. If you want a lighter meal, pair a smaller bowl with a bright green salad. For a heartier dinner, offer extra shredded cheese and a side of roasted sweet potatoes.

Storage and reheating tips

Cool the soup to room temperature (no more than two hours at room temp) before refrigerating. Store in airtight containers for up to 4 days. If you plan to freeze, leave the rice/quinoa out or store it separately; cooked grains absorb liquid and can become mushy after freezing. Freeze in portioned, freezer‑safe containers for up to 3 months. To reheat, thaw overnight in the fridge and warm gently on the stove over medium-low heat, adding a splash of broth if it’s thick. In a hurry, microwave individual portions in 1–2 minute bursts, stirring between intervals.

Pro chef tips

• Brown the turkey well. Those browned bits on the bottom of the pot (fond) add deep flavor — scrape them up when you add the liquids.
• Use low-sodium broth so you can control salt more precisely. Taste toward the end and adjust.
• If you want creaminess without dairy, stir in a spoonful of plain yogurt or an extra diced avocado when serving.
• For meal prep, keep avocado separate and add fresh at serving time so it doesn’t brown. I like to add the second internal link here for inspiration on protein-forward breakfasts: high-protein cottage cheese breakfast ideas can give you more ways to build protein into your day.

Creative twists

• Make it smoky and spicy: add a diced chipotle in adobo or a pinch of cayenne.
• Mexican-inspired: swap parsley for cilantro, add corn and a squeeze of lime.
• Mediterranean: replace black beans with cannellini, add a splash of lemon and finish with feta cheese.
• Vegetarian: double the beans and add 1½ cups cooked lentils; use vegetable broth.
• Grain swap: use barley or farro (pre-cooked) for a chewier texture.

Your questions answered

Q: How long does this take from start to bowl?

A: Active prep is about 15–20 minutes; simmering is 20–30 minutes. Plan 40–50 minutes total.

Q: Can I use uncooked brown rice directly in the pot?

A: Not recommended. Uncooked brown rice needs about 40–50 minutes to cook and will absorb a lot of liquid. Use cooked rice or add extra broth and cook much longer if you prefer cooking rice in the soup.

Q: Is it safe to freeze with the avocado in it?

A: No — avocado turns mushy and brown when frozen. Add avocado fresh when serving.

Q: Can I substitute ground chicken or lean beef?

A: Yes. Ground chicken is a near drop-in substitute; lean beef works too but will change the flavor profile and fat level slightly.

Q: How can I reduce sodium further?

A: Use no‑salt‑added canned tomatoes and low‑ or no‑salt broth, and skip added salt until the end.

Q: Will the black beans hold up in the fridge?

A: Yes — canned black beans hold up well for several days in soup, though they soften a bit the longer they sit.

Conclusion

If you want more ideas for warming, protein-rich bowls this season, check out this helpful round-up of other comforting options: 21 High-Protein Soup Recipes That Are Satisfyingly Cozy – PureWow.

Hearty Ground Turkey and Black Bean Soup

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• Author: amir_hassan
• Total Time: 50 minutes
• Yield: 4 servings
• Diet: High Protein

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Description

A filling and protein-packed soup made with lean ground turkey, black beans, tomatoes, and brown rice, perfect for chilly nights.

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Ingredients

• 1 lb ground turkey, lean
• 1 avocado, diced (for garnish)
• 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 (leaves for garnish)
• 1 14.5-ounce can diced tomatoes
• 4 cups low-sodium bone or chicken broth
• 1 8-ounce can tomato sauce
• 1 cup cooked brown rice or quinoa
• 1 tbsp Italian seasoning
• 1 tsp smoked paprika
• Pepper and salt to taste
• 2 tbsp olive oil
• 1 cup cheese (optional — shredded for topping)

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Instructions

1. Heat the olive oil in a large pot over medium heat.
2. Add the diced onion, minced garlic, and chopped bell peppers. Sauté until softened, about 5–7 minutes.
3. Push veggies to the side, add the ground turkey, and cook until browned, about 6–8 minutes.
4. Stir in the black beans, diced tomatoes, tomato sauce, and broth. Mix to combine.
5. Season with Italian seasoning, smoked paprika, salt, and pepper. Adjust seasoning to taste.
6. Bring to a gentle boil, reduce heat, and simmer uncovered for 20–30 minutes.
7. Stir in the cooked brown rice or quinoa and heat through for 2–3 minutes.
8. Ladle into bowls and garnish with avocado, parsley, and cheese. Serve hot.

Notes

For a vegetarian option, replace turkey with 2 cups cooked lentils or crumbled tofu and use vegetable broth. Store leftovers in airtight containers for up to 4 days.

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