Protein-Rich Soups For Winter

Why Protein Matters During Menopause

Navigating the menopause transition can be a challenging time for many women, with fluctuating hormones impacting everything from bone health to muscle mass. One key nutrient that becomes especially important during this phase is protein. As estrogen levels decline, women are at greater risk of losing muscle mass and strength, which can lead to reduced mobility and increased risk of injury. Protein plays a vital role in supporting metabolism, managing weight, and maintaining bone health—all of which are crucial during menopause.

Incorporating high-protein meals into your diet doesn’t have to be complicated or boring. Soups, in particular, are a comforting and versatile option, especially during the cold winter months. Below, we’ve curated four nourishing, high-protein soup recipes that are easy to prepare and perfect for fueling your body during the menopause transition. Enjoy!

Recipe 1: Chicken and Lentil Soup

This hearty soup combines lean chicken breast with fiber-rich lentils to create a satisfying meal that’s packed with protein and essential nutrients.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, diced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 cup dried lentils (any variety)
• 8 cups chicken or vegetable broth
• 2 cups shredded cooked chicken breast
• 2 cups chopped kale or spinach
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Sauté until softened, about 5 minutes.
2. Stir in garlic, cumin, and smoked paprika. Cook for another minute until fragrant.
3. Add lentils and broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes until lentils are tender.
4. Stir in chicken and kale. Cook for an additional 5 minutes. Season with salt and pepper.
5. Serve hot and enjoy!

Nutrition Facts (per serving): 237 calories, 5g fat, 26g carbs, 22g protein

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Recipe 2: Creamy Turkey and Quinoa Soup

A creamy yet healthy soup that pairs lean turkey with protein-packed quinoa for a nourishing winter meal.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, diced
• 3 cloves garlic, minced
• 1 pound ground turkey
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1 cup uncooked quinoa
• 6 cups chicken or vegetable broth
• 1 cup unsweetened almond milk (or any milk of choice)
• 2 cups chopped spinach
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and garlic. Sauté until translucent.
2. Add ground turkey and cook until browned.
3. Stir in thyme, rosemary, and quinoa. Pour in broth and bring to a boil.
4. Reduce heat and simmer for 15 minutes, or until quinoa is cooked.
5. Stir in almond milk and spinach. Cook for another 5 minutes. Season with salt and pepper.
6. Serve warm and savor the creamy goodness.

Nutrition Facts (per serving): 237 calories, 5g fat, 26g carbs, 22g protein

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Recipe 3: Black Bean and Vegetable Soup

A vegetarian option that’s rich in plant-based protein and loaded with vibrant vegetables.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, diced
• 1 jalapeño, diced
• 3 cloves garlic, minced
• 1 red bell pepper, diced
• 1 zucchini, diced
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 2 (15-ounce) cans black beans, rinsed and drained
• 6 cups vegetable broth
• 1 cup cooked quinoa or brown rice
• 1 cup frozen corn
• Juice of 1 lime
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion, garlic, jalapeño, bell pepper, and zucchini. Sauté until softened, about 5 minutes.
2. Stir in cumin and chili powder. Cook for 1 minute.
3. Add black beans and broth. Bring to a boil, then reduce heat and simmer for 20 minutes.
4. Stir in quinoa or brown rice and frozen corn. Cook for another 5 minutes.
5. Finish with a squeeze of lime juice. Season with salt and pepper.
6. Serve hot and enjoy the vibrant flavors.

Nutrition Facts (per serving): 237 calories, 5g fat, 26g carbs, 22g protein

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Recipe 4: Chicken & Kale Soup

This easy chicken and kale soup will keep you warm on a cold and rainy day or any day that calls for a simple, hearty soup. 

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 cup chopped yellow onion
• ½ cup chopped white onion
• 3 tablespoons garlic (minced or chopped)
• 1 (15 ounce) can no-salt-added great northern beans, rinsed
• 12 ounces boneless, skinless chicken breast or chicken thighs
• 2 medium Yukon Gold potatoes, peeled and diced (1/2-inch)
• 6 cups unsalted chicken broth
• 3 thyme sprigs
• 1 teaspoon kosher salt
• 1 teaspoon smoked paprika
• ½ teaspoon ground pepper
• 3 cups chopped kale, rinsed or 1 (10 ounce) package frozen chopped kale
• 2 tablespoons lemon juice

Instructions

1. Heat 1 tbsp. oil in a large, heavy pot over medium heat. Add onion; cook, stirring occasionally, until softened, about 3-5 minutes. Add garlic; cook, stirring constantly, until fragrant, about 1 minute. 
2. Add rinsed beans, potatoes, broth, thyme, paprika, salt and pepper. Bring to a boil over medium-high heat; reduce heat to maintain a simmer.
3. Rinse chicken and cut into bite size chunks. Season with salt, pepper, and paprika to taste.
4. In a skillet, heat 1 tbsp. oil add chicken and cook until golden brown (2-3 minutes per side) Remove chicken from skillet and pat excess oil with a paper towel. Stir chicken into the broth. Simmer, covered, until the potatoes are tender.
5. Stir kale into the soup; cook over medium heat, stirring often, until the kale is wilted and tender, about 2 minutes. Remove from heat; stir in the lemon juice. Remove the thyme sprigs before serving. Serve hot.

Nutrition Facts (per serving) 291 Calories, 7g Fat, 30g Carbs, 26g Protein

Feel Nourished and Satisfied

Adding protein-rich soups to your winter meal rotation can help you stay nourished and satisfied during the menopause transition. These recipes are not only packed with nutrients but are also easy to prepare and customizable to your taste preferences. Prioritize protein in your diet to support your health and well-being during this transformative phase of life.

December 2024