Warm, savory soups are perfect for the fall as the weather begins to turn colder. However, many soups lack enough protein to qualify as a nutritious meal. Bariatric patients have to pay particular attention to their protein intake to avoid muscle wasting during periods of rapid weight loss. Thankfully, bariatric patients can still enjoy many soups with a few smart ingredient choices.
Thai Pumpkin Soup
Pumpkins have become synonymous with fall and feature heavily in coffee, baked goods, and more. You can also enjoy this classic fall flavor as a soup!
- 4 C chicken broth*
- 15oz can Libby’s 100% Pure Pumpkin (not pumpkin pie filling)
- 1 scoop plain protein powder
- 1/4 C peanut butter
- 1 medium onion (diced)
- 3 garlic cloves (minced or sliced)
- 2 tbsp butter
- 1 tsp curry powder
- ½ tsp salt
- Additional salt and pepper to taste
*Increase the amount of broth or add water if you prefer a thinner texture.
- Melt the butter over medium heat in a large pan. Sauté the diced onions and garlic until soft (3-5 minutes).
- Add the curry powder and cook for another minute while stirring continuously. Add in the remaining ingredients and bring to a boil. Reduce to a simmer and cook for 15 minutes.
- Pour the soup into a blender and puree. Take care to vent the steam.
- Optional: add additional salt and pepper to suit your preference.
This recipe yields 8 servings.
- Calories: 141
- Fat: 6.3g
- Sodium: 110mg
- Carbohydrates: 10g
- Fiber: 2.5g
- Sugar: 4.1g
- Protein: 8.9g
Turkey and Wild Rice Soup
Turkey is an excellent source of protein. You’re likely to have a lot of it left over after Thanksgiving, which is perfect for making this soup.
- 4 C chicken broth (divided)
- 2 C water
- 2 C turkey breast (cooked, shredded, or cubed)
- 1 C wild rice
- 1 C fat-free half-and-half
- 4 ounces (1½ C) mushrooms (chopped)
- 1 medium onion (chopped)
- 2 carrots (chopped)
- 2 celery stalks (chopped)
- 3 tablespoons whole-wheat pastry flour
- 1 tablespoon extra-virgin olive oil
- 2 teaspoons minced garlic
- 1 teaspoon dried thyme
- ½ teaspoon freshly ground black pepper
- 1 dried bay leaf
- Heat the olive oil in a stockpot or large soup pan over medium heat. Add the onion, carrots, celery, and garlic, then sauté for 3 to 5 minutes until tender. Add the mushrooms and cook for another couple of minutes.
- Add ½ C broth and the flour. Stir until the ingredients are well combined.
- Add the remaining broth and water, wild rice, and remaining spices. Once the soup reaches a boil, reduce it to a simmer. Cover and allow it to cook for 25 minutes.
- Add the turkey and cook for another 5-10 minutes.
- Remove the bay leaf and add the half-and-half. Stir to combine and then cook for another 10 minutes.
One cup of this soup yields the following:
- Calories: 183
- Fat: 3g
- Sodium: 269mg
- Carbohydrates: 19g
- Fiber: 2g
- Sugar: 3g
- Protein: 20g
Beef Chili Stoup
Stoup, as the name suggests, is a soup-stew hybrid. Stoup is denser and heartier than traditional soup but provides the same warming feeling.
- 1 lb. 93% lean ground beef
- 15 oz can diced tomatoes
- 1 C kidney beans rinsed
- 1 C chicken broth
- 2 celery stalks (chopped)
- 2 large carrots or 10 baby carrots (chopped)
- 1 tbsp chili powder
- Brown the ground beef in a large Dutch oven over medium heat, then drain. *
- Return the Dutch oven to the stove and add the chili powder. Stir to coat the meat, then add the remaining ingredients.
- Reduce the heat to a simmer, close the lid, and cook for 10 minutes.
* You can use a pressure cooker if you don’t have a Dutch oven. You can also cook this stoup in a regular saucepan, but cook times may vary.
A 4 oz serving yields the following:
- Calories: 248
- Fat: 9g
- Sodium: 359mg
- Carbohydrates: 13g
- Fiber: 5g
- Sugar: 2g
- Protein: 27g