Stir two natural ingredients into soups to get 75g of extra protein
3 weeks ago
6
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A food expert has taken to social media to share the "easy" way you can add a whopping 75g of protein to your winter soups.
By Katie-Ann Gupwell, Senior Social News Reporter
08:55, Thu, Oct 31, 2024 | UPDATED: 09:19, Thu, Oct 31, 2024
It's a great way to make your soups even healthier (Image: Getty Images)
As the chill sets in, soup season is upon us. And we're all looking to get cosy and warm.
So one TikTok user, known as @ketorecipes, has revealed a scrumptious hack to boost your health while indulging in comfort food. The creator's viral tip for a protein-packed meal involves a simple twist on butternut squash soup that not only ramps up the nutritional value but also promises a creamy, delectable taste.
The process begins with halving a butternut squash, scooping out the seeds and scoring it before roasting it alongside red onions and bell peppers. It's then drizzled with olive oil and seasoned to perfection.
After roasting at 210C for 45 to 50 minutes with a bulb of garlic, the real magic happens. He then adds two simple ingredients.
He said: "When it's done, blend it all together with the two undisputed protein superstars. I'm of course talking about bone broth and cottage cheese."
To complete this culinary delight, he suggests adding approximately 500ml of bone broth and three-quarters of a tub of cottage cheese, blending until smooth. For those looking to add an extra touch, a dollop of cream or a sprinkle of fresh herbs can elevate the dish even further.
These are the two key ingredients you need to take your soup to a new protein-packed level. It may sound simple, but it's said to work wonders.
Enthusiastic home cooks have been left gobsmacked by the simple trick. Many were quick to comment on the video, and some even admitted they'd attempted to mix the recipe up a little.
@ketorecipes Can you believe this soup has 75 grams of protein? You can easily divide this into 3, 4, or 5 servings. For 4 super filling servings, it has 200 calories and 19g protein per serving. Instead of using cream, I went with cottage cheese to pack in that creamy texture and a protein boost, and added bone broth for another 20g protein. Besides protein, you can sneak in a ton of veggies. I promise, you don?t taste the cottage cheese. Here is how I made it: 1️?? Preheat your oven to 410°F.2️?? Cut 1 large butternut squash (or 2 honey nut squash like I did) in half and scoop out the seeds. Carefully score the flesh with a knife to help it cook evenly and soak up all those spices. Place it on a large baking tray.3️?? Add 1 large red onion, cut into eighths, to the tray.4️?? Grab 12-14 mini red peppers (or 2 red bell peppers), slice in half, remove seeds, and add to the tray.5️?? Drizzle or spray 1 tbsp oil, 1 tbsp onion powder, 1 tbsp thyme, and 1 tbsp smoked paprika over the veggies.6️?? Slice the top off an onion bulb, drizzle with 1 tbsp olive oil, wrap in foil or parchment, and add to the tray. Roast everything at 410°F for 45-50 minutes.7️?? Once roasted, scoop the squash away from the skin, then toss it in a blender with the roasted onion and peppers. Squeeze out the garlic from the bulb and add that in too.8️?? Pour in 17 oz bone broth (chicken, veggie, or beef?your choice) and 3.5 servings of cottage cheese (around 3/4 of a tub).9️?? Blend until it?s super creamy and smooth.?????? Serve it up hot or save for later! For that extra touch, I like to top mine with 1/2 tbsp cream, a drizzle of chipotle hot sauce, red pepper flakes, and some fresh herbs like cilantro or parsley. ?????? If you make it, let me know what you think on @shredhappens. ENJOY! ?????? . . . #lowcarb #lowcarbrecipes #soupseason #souprecipe #healthyrecipes #goodmoodfood #healthyfoodshare #whatsonmyplate #proteinrecipes ?? original sound - Shredhappens
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One person enthused: "I made it tonight, but swapped the squash for sweet potatoes."
Another wrote: "Butternut squash is the bomb. I seasoned this with rosemary and thyme."
Meanwhile, another chimed in with: "This seems deceptively simple. Haven't seen it with the bone broth or cottage cheese before."
Cottage cheese is a good source of protein, but the exact amount can vary based on the brand and type (such as full-fat, low-fat, or non-fat). On average, one cup (approximately 210-240 grams) of cottage cheese contains about 25 to 28 grams of protein.
It's a popular choice for those looking to increase their protein intake due to its relatively high protein content and versatility in meals and snacks. Always check the nutrition label on specific products for the most accurate information.
When it comes to bone broth, we'd recommend making it yourself. It typically contains about 6 to 12 grams of protein for every 240 milliliters.
3 weeks ago
6
English (US) ·