High Protein Lemon Rice Soup
Bright, zesty, and nourishing, High Protein Lemon Rice Soup is the perfect balance of refreshing flavors and hearty ingredients to fuel your day. Featuring tender chunks of cooked chicken breast or firm tofu, protein-packed brown rice, and vibrant baby spinach, this comforting soup is elevated with the tangy zing of fresh lemon juice and lemon zest. Aromatics like garlic, onion, celery, and carrots mingle with fragrant oregano and dill to create layers of flavor in every spoonful. Easy to prepare in under an hour, this recipe offers a wholesome solution for busy weeknights or meal prep. Whether served as a light dinner or satisfying lunch, this high-protein soup is ideal for anyone seeking a nutritious, gluten-free dish bursting with Mediterranean-inspired flair.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 2 medium carrots, diced
- 2 stalks celery stalks, diced
- 3 cloves garlic cloves, minced
- 6 cups chicken or vegetable broth
- 2 cups cooked chicken breast or firm tofu, chopped
- 1 cup brown rice, uncooked
- 2 lemons lemon, juiced
- 1 teaspoon lemon zest
- 2 cups baby spinach, chopped
- 1 teaspoon dried oregano
- 2 tablespoons fresh dill, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion, carrots, and celery. Sauté for 5-7 minutes, or until the vegetables are softened.
Stir in the minced garlic and cook for another 1-2 minutes until fragrant.
Add the chicken or vegetable broth and bring to a boil.
Stir in the chopped cooked chicken breast or firm tofu and uncooked brown rice.
Reduce the heat to low, cover the pot, and let it simmer for about 35 minutes, or until the rice is tender.
Once the rice is cooked, add the lemon juice, lemon zest, chopped spinach, oregano, fresh dill, salt, and pepper.
Simmer for an additional 5 minutes, stirring occasionally, until the spinach is wilted and the soup is heated through.
Taste and adjust seasoning if necessary, adding more salt, pepper, or lemon juice if desired.
Serve hot, garnished with additional fresh dill or lemon slices if desired.
Nutrition Facts
Calories |
2047 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.1 g | 71% | |
| Saturated Fat | 10.9 g | 55% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 405 mg | 135% | |
| Sodium | 8140 mg | 354% | |
| Total Carbohydrate | 202.7 g | 74% | |
| Dietary Fiber | 17.9 g | 64% | |
| Total Sugars | 19.3 g | ||
| Protein | 180.3 g | 361% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 471 mg | 36% | |
| Iron | 14.5 mg | 81% | |
| Potassium | 3530 mg | 75% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
