See all 23 recipes
Table of Contents
- The Timing Rule
- Soup Safety Rules
- Simmered From the Start: Beans, Lentils, and Cooked Meats
- Poached, Shredded, and Stirred Back In: Chicken Soups
- Added at the End: Thin Slices, Shrimp, and Scallops
- Stirred In or Piled On: Cheese and Yogurt Do the Work
- Cooked Ahead, Added to the Bowl: Ramen with Braised Meat
- Time and Protein at a Glance
- How I Counted Protein
- Where These Cards Differ From Typical Versions
- FAQ
- Recipe Cards
I wanted winter soups with protein I could count, so each of these 23 recipes lists exact weights and counts protein per bowl, from 7 to 37 grams.
They're sorted by when the protein goes into the pot, because that decides how tender it gets and whether it's cooked safely.
The recipes are my own builds of classic soups, with USDA temperatures on every card. For bread to serve alongside, see our breads for soup.
Our Take
Reheat leftover soup to a rolling boil and 165°F.
The Timing Rule
One rule runs through every card: the protein goes in when its safe temperature and its texture say so. Here's how that works out across the five groups.
- Simmered from the start: beans, lentils, and cooked ham or pork go in early and get softer, which is what you want from them.
- Poached and shredded: raw chicken cooks in the broth to 165°F, comes out to shred, and goes back in.
- Added at the end: thin chicken slices, shrimp, and scallops cook in minutes, and longer makes them tough.
- Stirred in off the heat: cheese, yogurt, and cottage cheese stay smooth when the pot is off the burner.
- Cooked ahead: braised pork belly and short rib finish a day early or hours before the bowl is built.
Soup Safety Rules
The USDA's leftovers guide says to refrigerate food within 2 hours, or within 1 hour above 90°F, and to divide large amounts into shallow containers so they cool quickly. Leftovers keep 3 to 4 days.
The same guide says to reheat leftovers to 165°F and to bring soups, sauces, and gravies to a rolling boil. Per FoodSafety.gov, poultry needs 165°F, ground meat and sausage 160°F, and fresh beef and pork 145°F with a 3 minute rest. Shrimp and scallops are done when the flesh turns pearly or white and opaque.
Eggs should be cooked until the yolk and white are firm, per the same chart. The ramen cards boil eggs 10 minutes for that reason, and a jammy yolk is a choice for healthy adults only.
Hot soup expands in a blender. Fill it no more than halfway, vent the lid, and work in batches, or use an immersion blender in the pot.
Simmered From the Start: Beans, Lentils, and Cooked Meats
These 5 soups put the protein in the pot early, because beans, lentils, and ham need time to soften and share flavor. Nothing here is delicate, so the simmer's forgiving.
For more bean-based meals, see our bean and lentil dinners.
Lentil Soup
Lentils are the cheapest protein in the soup aisle, and they're the one legume that needs no soak. They go into the pot with the vegetables and the broth, and they're tender in about 35 minutes.
Rinse them and pick out any small stones. Brown and green lentils hold their shape, while red lentils break down into a puree, so stick with brown or green here.
A splash of red wine vinegar at the end wakes up the whole pot, because lentils taste flat without a little acid. Add it off the heat. It won't cook off.
The nutrition: About 14 g protein per bowl (1 of 6). Lentils supply nearly all of it.
Make a double batch on Sunday, because lentil soup improves overnight as the flavors settle. It freezes for up to 3 months. Cool it in shallow containers within 2 hours of cooking.
Pork and Potato Soup
Leftover pork roast gets a second life here, going into the pot after the potatoes have softened. The pork's already cooked, so it only needs to heat through.
The nutrition: Each bowl has about 23 g protein, and the pot makes 6. The pork supplies most of it.
Dice the pork small so every spoonful has some. Yukon gold potatoes hold up better than russets, which tend to fall apart and cloud the broth.
Leftover cooked pork keeps 3 to 4 days in the refrigerator, and the soup should reach 165°F once the pork goes in. Garlic bread works on the side. Dunk it.
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Ham and Vegetable Soup
The nutrition: Count on roughly 19 g protein per bowl, from 6 equal servings. The ham carries most of it, and the beans add a good share.
Leftover holiday ham makes a smoky, filling soup with potatoes, carrots, and white beans. The ham's already salty, so the broth does well with low sodium and no added salt until the end.
Add the ham after the potatoes soften. It needs only 10 minutes to heat through, and longer simmering makes it stringy.
If you have a ham bone, simmer it in the broth first and fish it out before adding the ham. It adds body and flavor, though its protein isn't counted. Keep it simple.
Tuscan Vegetable Bean Soup
This is the vegetarian pot to make for a crowd. White beans, tomatoes, and kale simmer together, and a Parmesan rind melts its savory flavor into the broth.
Canned beans save an hour, and rinsing them drops some of the sodium. Mash a few against the side of the pot and the broth turns creamy without any cream.
Save the rinds in the freezer next time you finish a wedge of Parmesan, because they flavor soup for months. Fish it out before serving. It's too tough to eat.
The nutrition: One bowl comes to about 11 g protein, with 6 in all. Beans carry about half, and the Parmesan adds about a quarter.
Hearty Vegetable Soup
A reset soup after a heavy weekend, packed with potatoes, carrots, celery, kale, and white beans. The beans keep it filling, and a spoonful of Parmesan on top adds a savory edge.
Stagger the vegetables. Potatoes need the longest simmer, so they go in first, and the green beans and kale join near the end so they stay bright.
The nutrition: Per bowl, it's about 9 g protein (6 servings). Beans, potatoes, and Parmesan share most of it.
The pot makes a big batch, and it improves overnight as the flavors settle. Cool it in shallow containers within 2 hours. It freezes well for up to 3 months.
Poached, Shredded, and Stirred Back In: Chicken Soups
Chicken breasts and thighs cook in the broth, come out to shred, and go back in. These 7 soups all share that move, and each reaches 165°F before the shredding starts.
For thicker one-pot meals, see our hearty stews.
Chicken Tortilla Soup
Shredded chicken and black beans give this soup real protein, and the chile and cumin broth has enough heat to wake you up. The chicken poaches right in the broth, so there's no separate pan.
Keep the simmer gentle. A hard boil toughens chicken breasts, and a lazy simmer gets them to 165°F in the thickest part without drying them out.
Pile on avocado, lime, and crushed tortilla chips at the table, not in the pot, so they stay crisp and fresh. Add them last. Leftovers store better plain.
The nutrition: About 31 g protein per bowl (1 of 6). Chicken supplies most of it, and the black beans add about a tenth.
This soup is a good candidate for doubling, since it freezes without the toppings. Freeze it before you add the avocado and chips, and reheat to a rolling boil and 165°F on the stove.
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Chicken Noodle Soup
The nutrition: Each bowl has about 22 g protein, and the pot makes 6. Chicken supplies close to 80 percent.
Nothing fancy, just the soup everyone needs a few times a winter. This version goes heavy on the chicken and lighter on the noodles, so the bowl keeps you full.
Cook the noodles in a separate pot. Egg noodles drink broth as they sit, and noodles left in the soup overnight turn soft and bloated by the next day.
Shred the chicken after it poaches to 165°F in the thickest part, and add the lemon juice last, off the heat. Don't rush. Stir the noodles into each bowl instead of the pot, and refrigerate the leftover soup within 2 hours. It keeps 3 to 4 days.
Creamy Chicken Pasta Soup
Think chicken noodle soup crossed with a pasta night. Small pasta shapes, shredded chicken, and a creamy base make a cozy bowl that picky eaters usually finish.
Cook the pasta in the broth so the starch thickens the soup slightly. Drop the heat before the milk and cream cheese go in, because boiling dairy can turn grainy.
Pasta keeps absorbing broth in the refrigerator, so the leftover soup turns thick, and a splash of broth thins it back out when you reheat it to 165°F. Add the liquid slowly. It goes fast.
The nutrition: Count on roughly 25 g protein per bowl, from 6 equal servings. Chicken supplies about two thirds.
Chicken Pozole
Hominy, dried chiles, and shredded chicken make a rich red broth, and the toppings finish it. Set out cabbage, radishes, lime, and onion so each person builds a bowl.
Toast and soak the guajillo chiles until soft, then blend them with garlic and onion. The sauce's deep and mild, with more fruit than fire.
The nutrition: One bowl comes to about 24 g protein, with 6 in all. Nearly all of it comes from the thighs.
Thighs stay juicier than breasts in a simmering broth, and they're forgiving if the pot sits a few extra minutes. Cook them to 165°F. Pozole makes a good soup for a crowd, and it holds well on the stove.
Chicken Vegetable Soup
A lighter, brothy soup that's all about the chicken and the vegetables. There are no noodles, so it's lean and easy to portion for the week.
The nutrition: Per bowl, it's about 27 g protein (6 servings). Nearly all of it comes from the chicken.
Poach the breasts right in the pot, then shred them and stir them back in. Zucchini and green beans go in after the chicken comes out, so they stay tender and bright instead of mushy.
A squeeze of lemon at the end lifts the whole pot, and it works with any herb you have. Crusty bread rounds out the meal. Keep it simple. Cool leftovers within 2 hours, because brothy soup chills fast in shallow containers.
Mexican Rice Soup
The nutrition: About 21 g protein per bowl (1 of 6). Chicken supplies about 80 percent.
A tomato broth with rice, vegetables, and a little heat makes a gentle soup for a cold night. Stir in shredded chicken and it becomes a full meal.
The rice cooks right in the broth, so it needs the full simmer. Long grain white rice holds its shape better than short grain, which turns to porridge.
Cooked rice shouldn't sit out, since it spoils faster than most leftovers, so chill the whole pot within 2 hours of serving it. The rice thickens overnight, so you'll want to loosen the soup with a splash of broth when you reheat it.
White Bean Chicken Chili
Not quite a soup and not quite a chili, and that's why it works. Chicken and white beans make this one of the highest protein bowls in the list, and green chiles bring mild heat.
The nutrition: Each bowl has about 35 g protein, and the pot makes 6. Chicken supplies about 70 percent, and the beans add most of the rest.
Mash a handful of beans against the side of the pot near the end. They thicken the broth so it eats like a chili without any flour or cream.
Greek yogurt on top stands in for sour cream and adds a little protein, and cilantro adds freshness. Spoon it on at the table. It's tangy, so you don't need much.
Keep a can of green chiles in the pantry, because this chili comes together from shelf staples and a pack of chicken. It reheats well. Cumin does a lot of work here.
Added at the End: Thin Slices, Shrimp, and Scallops
Some proteins need minutes, not an hour. These 3 soups add thin chicken slices, shrimp, or scallops at the very end, and the hot broth finishes the job.
Plan these for the night you eat, because overcooked seafood can't be rescued.
Chicken Pho
A fragrant broth with charred onion, ginger, star anise, and cinnamon makes this feel special, and the chicken cooks in the bowl. Sliced thin enough, it turns opaque in the time it takes to ladle.
Slice the chicken as thin as you can, and partly freeze it for 20 minutes to make that easier. The broth needs to be at a full rolling boil when it hits the slices.
The nutrition: Count on roughly 30 g protein per bowl, from 4 equal servings. Chicken supplies about 85 percent.
Build each bowl with noodles first, then chicken, then boiling broth, then the herbs and sprouts. Check that no pink remains. Rice noodles go soft in broth, so store them apart from it.
Tuscan Sausage and Shrimp Soup
The nutrition: One bowl comes to about 30 g protein, with 6 in all. Shrimp supply about half, and the sausage adds about a third.
Sausage and shrimp in a tomato cream broth feel like restaurant food and take about 30 minutes. That's two proteins in one bowl. Spinach wilts in at the end, and a handful of Parmesan on top makes the broth taste richer than the short ingredient list suggests.
Brown the sausage first and let it reach 160°F, per the USDA mark for ground pork. The shrimp go in last and need only 3 to 4 minutes, until pink and opaque.
Overcooked shrimp turn rubbery, so pull the pot off the heat the moment they curl and turn pink. Serve it with crusty bread. Don't freeze this one, since cream and shrimp reheat poorly.
Look for raw shrimp that are peeled and deveined, which saves ten minutes at the cutting board. Thaw frozen shrimp overnight in the refrigerator. Don't use cooked shrimp, which turn tough and dry once they're reheated in the soup a second time.
Scallop and Vegetable Soup
The nutrition: Per bowl, it's about 15 g protein (4 servings). Scallops supply nearly 90 percent.
Seafood soup sounds fancy, but this comes together in 15 minutes. Scallops cook for just a couple of minutes in a light broth with snap peas and carrots.
Buy dry sea scallops if you can, because wet-packed ones are soaked in a solution that makes them release water. Pat them very dry and pull off the small side muscle.
Add the scallops at the very end. The USDA says to cook scallops until the flesh is pearly or white and opaque, and a minute too long makes them rubbery. Stay near the pot. Serve at once.
Stirred In or Piled On: Cheese and Yogurt Do the Work
In these 6 soups the protein comes from dairy, peas, or seeds, and the timing rule is about heat. Cheese and yogurt go in off the heat so they stay smooth.
For something to serve alongside, see our soup and sandwich lunches.
Broccoli Cheddar Soup
Creamy, cheesy, and better than the bread bowl version. Sharp cheddar does most of the protein work, and blending half the soup leaves enough broccoli for texture.
Take the pot off the heat before the cheese goes in, and add it a handful at a time. Boiling cheese can turn grainy, and freshly shredded melts smoother than bagged.
Cheese soups don't freeze well, because the dairy separates when it thaws, so plan to eat this within 3 to 4 days. Reheat it slowly on low heat. A grilled chicken breast on the side adds more protein.
The nutrition: About 15 g protein per bowl (1 of 6). Cheddar supplies about 60 percent.
Grate the cheese yourself from a block, because packaged shreds carry starch that keeps them from melting smoothly. It takes two minutes. The soup rewards the effort.
Roasted Tomato Basil Soup
Roasting the tomatoes first is what makes this soup taste like more than a can. A scoop of Greek yogurt blended in at the end adds creaminess and a little protein.
The nutrition: Each bowl has about 10 g protein, and the pot makes 4. Yogurt supplies more than 40 percent, and the Parmesan adds about a fifth.
Roast at 425°F until the edges blacken, then blend in batches with the vent open. Hot soup expands in a blender, so fill it no more than halfway.
Whisk the yogurt with a ladle of hot soup before it goes in, which keeps it from curdling. Do that off the heat. A grilled cheese on the side makes the classic lunch.
Fresh basil goes on at the end, since heat dulls its flavor quickly, and a drizzle of olive oil adds richness. The soup tastes even better the next day.
Potato Leek Soup
Silky and comforting, with only a handful of ingredients. Leeks give it a mild, sweet onion flavor that suits potatoes, and blended cottage cheese makes it creamy and adds protein.
The nutrition: Count on roughly 7 g protein per bowl, from 6 equal servings. Cottage cheese supplies more than half.
Leeks hide sand between their layers. Slice them first, then swish the pieces in a bowl of water and lift them out, so the grit stays behind.
You'll want to let the soup cool a few minutes before blending, and work in batches with the blender half full. Reheat it gently on low heat. Go slowly. Chives and black pepper finish each bowl.
Butternut Squash Soup
The nutrition: One bowl comes to about 8 g protein, with 4 in all. Yogurt, pumpkin seeds, and the squash share it nearly evenly.
Roasting the squash first gives the soup its depth, and a scoop of Greek yogurt stirred in at the end adds creaminess and staying power. A little cayenne makes it spicy if you want it to be.
Cut the squash into even cubes so they brown at the same pace. Roast at 425°F until the edges darken, because those browned bits carry most of the flavor.
Toasted pumpkin seeds on top add crunch and protein, and cilantro adds freshness. Warm the soup gently before the yogurt goes in. It'll curdle over high heat.
Green Pea Soup
Frozen peas turn into a bright, creamy soup in about 20 minutes. Peas have more protein than most vegetables, which is why this one holds its own on the list.
Add the peas to boiling broth and cook only 5 minutes, until they're tender and bright green. Longer cooking won't help, since it only turns them dull and olive.
Blend it smooth, then swirl yogurt over each bowl and add sliced radishes for crunch. It's a nice change from the brown and orange soups of winter, and it's the lightest bowl in the list. Eat it within 3 to 4 days.
The nutrition: Per bowl, it's about 10 g protein (4 servings). Peas supply about 60 percent.
French Onion Soup
Slow caramelized onions are the whole secret. Give them a full 45 minutes over medium low heat, stirring often, and don't rush it.
They'll look done long before they are. Keep going until they're deep golden brown, and add a splash of water if the bottom of the pot starts to scorch.
A thick toasted baguette slice and a pile of melted Gruyère on top turn it into a meal. Use oven safe bowls under the broiler. If you're storing leftovers, keep the broth apart from the bread and cheese.
The nutrition: About 19 g protein per bowl (1 of 4). Gruyère supplies about two thirds.
A good broth matters more here than in any other soup on the list, because nothing hides it, so buy the best low sodium beef broth you can find. Taste before salting. The Gruyère adds plenty.
Cooked Ahead, Added to the Bowl: Ramen with Braised Meat
Braised meat is cooked well ahead and added to the bowl at the end. These 2 ramen bowls take a weekend afternoon, but the work is mostly waiting.
For a lighter option, see our low-carb soups.
Tonkotsu Ramen with Pork Belly
Real tonkotsu simmers pork bones for hours, so this is a shortcut: a good store bought broth, braised pork belly, and a firm cooked egg. It's a weekend project, mostly hands off.
The nutrition: Each bowl has about 23 g protein, and the pot makes 4. Pork belly supplies a little under half.
Braise the belly at 300°F for two and a half hours, until a thermometer reads at least 200°F. The USDA minimum for fresh pork's 145°F with a 3 minute rest, but belly's tender only well past that.
The card boils the eggs 10 minutes for firm yolks, since a jammy yolk isn't fully cooked and carries more risk for anyone pregnant, young, older, or with a weak immune system. Pork belly's mostly fat, so its protein is modest. Sear the slices.
Short Rib Ramen
Braised short rib turns a bowl of ramen into a full dinner. Use leftover ribs, or braise a batch just for this.
Sear the ribs first for color, then braise at 325°F until a thermometer reads at least 200°F. The USDA floor for fresh beef is 145°F with a 3 minute rest, but short rib needs far more time to turn tender.
Chili oil, scallions, and an egg finish it. It's rich, so go lighter on the noodles if you like. The eggs boil 10 minutes for firm yolks, and the broth keeps best apart from the noodles. Make it ahead.
The braise can happen a day ahead, which makes assembly a quick job. Chill the ribs in their liquid, skim the fat, and reheat both to 165°F before building the bowls.
The nutrition: Count on roughly 37 g protein per bowl, from 4 equal servings. The short ribs supply about two thirds.
Time and Protein at a Glance
Use this list to plan the night. Times include simmering and braising, and protein is per bowl.
- Lentil Soup: 55 min, about 14 g protein per bowl
- Pork and Potato Soup: 55 min, about 23 g protein per bowl
- Ham and Vegetable Soup: 1 hr, about 19 g protein per bowl
- Tuscan Vegetable Bean Soup: 55 min, about 11 g protein per bowl
- Hearty Vegetable Soup: 55 min, about 9 g protein per bowl
- Chicken Tortilla Soup: 55 min, about 31 g protein per bowl
- Chicken Noodle Soup: 1 hr, about 22 g protein per bowl
- Creamy Chicken Pasta Soup: 50 min, about 25 g protein per bowl
- Chicken Pozole: 1 hr 10 min, about 24 g protein per bowl
- Chicken Vegetable Soup: 55 min, about 27 g protein per bowl
- Mexican Rice Soup: 1 hr, about 21 g protein per bowl
- White Bean Chicken Chili: 55 min, about 35 g protein per bowl
- Chicken Pho: 1 hr, about 30 g protein per bowl
- Tuscan Sausage and Shrimp Soup: 45 min, about 30 g protein per bowl
- Scallop and Vegetable Soup: 30 min, about 15 g protein per bowl
- Broccoli Cheddar Soup: 45 min, about 15 g protein per bowl
- Roasted Tomato Basil Soup: 1 hr 10 min, about 10 g protein per bowl
- Potato Leek Soup: 55 min, about 7 g protein per bowl
- Butternut Squash Soup: 1 hr 20 min, about 8 g protein per bowl
- Green Pea Soup: 25 min, about 10 g protein per bowl
- French Onion Soup: 1 hr 35 min, about 19 g protein per bowl
- Tonkotsu Ramen with Pork Belly: 3 hr 40 min, about 23 g protein per bowl
- Short Rib Ramen: 3 hr 50 min, about 37 g protein per bowl
How I Counted Protein
I multiplied typical USDA FoodData Central values by the weights on each card, then divided by the servings. Meats and seafood are counted raw, lentils and rice noodles are counted dry, and canned beans are counted drained.
Several inputs rest on assumptions: chicken breast at 22.5 g per 100 g raw, thighs at 19.7, brown lentils at 24.6, canned white and black beans at 7.0, sharp cheddar at 24.9, Gruyère at 29.8, shrimp at 20.1, sea scallops at 12.1, pork belly at 9.3, and boneless short rib at 14.4. Broth, bones, and a Parmesan rind aren't counted.
These numbers are estimates, not medical advice. If you manage a health condition, ask your doctor or dietitian what target suits you.
Where These Cards Differ From Typical Versions
These cards are my own builds of classic soups, weighed so the protein can be counted. They aren't copies of one published recipe, so a test batch is wise before you serve a crowd.
A few choices stand out. The beans are canned for speed, the ramen eggs boil to firm yolks, the pho chicken is sliced thin and cooked by boiling broth, and the tonkotsu is a shortcut that uses store bought broth. The potato leek soup gets its body from cottage cheese, and the lentil soup is lower in protein than some claims you'll see online.
Questions About Winter Soups
Which soup has the most protein?
Short Rib Ramen leads at about 37 grams per bowl, followed by White Bean Chicken Chili at about 35 grams and Chicken Tortilla Soup at about 31. The lowest is the Potato Leek Soup at about 7 grams.
When should I add the chicken?
Add raw chicken at the start and poach it to 165°F in the thickest part, then shred it. Thin slices for pho go in raw, but only into broth at a rolling boil.
Why did my cheese soup turn grainy?
That's usually a heat problem. Take the pot off the burner before adding cheese, add it a handful at a time, and shred it from a block so it melts smoothly.
Can I freeze these soups?
Most of the brothy ones, yes, for 2 to 3 months. Cheese, cream, and seafood soups don't freeze well, so the cards mark them for the refrigerator only.
How do I reheat leftover soup?
Per the USDA, bring it to a rolling boil on the stove and make sure it reaches 165°F. Add a splash of broth if pasta, rice, or beans have thickened it.
Are the ramen eggs safe?
The cards boil them 10 minutes so the yolks are firm, which fits the USDA advice to cook eggs until yolk and white are firm. A jammy yolk is a choice for healthy adults only.
Which soups are fastest?
Green Pea Soup takes 25 minutes of prep and cooking, followed by Scallop and Vegetable Soup and Broccoli Cheddar Soup. For more quick meals, see our quick high-protein dinners.
Are these protein numbers exact?
No. They're estimates based on typical USDA values, so check your brands. For more make-ahead meals, see our high-protein meal prep ideas.
1. Lentil Soup
Approx. 14g ProteinIngredients: 1 tbsp olive oil; 1 yellow onion, diced (150 g); 3 medium carrots, sliced (180 g); 3 celery stalks, sliced (120 g); 3 garlic cloves, minced (9 g); 1 1/2 cups dry brown or green lentils, rinsed (300 g); 1 can (14.5 oz) diced tomatoes (411 g); 6 cups low-sodium vegetable broth; 1 tsp ground cumin; 1 bay leaf; 1 tbsp red wine vinegar; Salt and black pepper, to taste.
Step 1: Heat the olive oil in a large pot over medium heat. Cook the onion, carrots, and celery 6 minutes, until soft, then add the garlic and cumin for 30 seconds.
Step 2: Add the lentils, diced tomatoes, vegetable broth, and bay leaf. Bring to a boil, then simmer partly covered 30 to 35 minutes, until the lentils are tender.
Step 3: Remove the bay leaf. Stir in the red wine vinegar, and season with salt and pepper. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove to a rolling boil and 165°F.
2. Pork and Potato Soup
Approx. 23g ProteinIngredients: 1 tbsp olive oil; 1 yellow onion, diced (150 g); 3 medium carrots, sliced (180 g); 3 celery stalks, sliced (120 g); 3 garlic cloves, minced (9 g); 1 lb (454 g) cooked pork roast, diced; 1 1/2 lb (680 g) Yukon gold potatoes, cubed; 6 cups low-sodium chicken broth; 1 tsp dried thyme; 1 bay leaf; Salt and black pepper, to taste.
Step 1: Heat the olive oil in a large pot over medium heat. Cook the onion, carrots, and celery 6 minutes, until soft, then add the garlic and thyme for 30 seconds.
Step 2: Add the potatoes, chicken broth, and bay leaf. Bring to a boil, then simmer 15 minutes, until the potatoes are tender.
Step 3: Stir in the diced pork and simmer 10 minutes, until the soup is steaming and the pork reads 165°F. Remove the bay leaf and season with salt and pepper. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove to a rolling boil and 165°F.
3. Ham and Vegetable Soup
Approx. 19g ProteinIngredients: 1 tbsp olive oil; 1 yellow onion, diced (150 g); 3 medium carrots, sliced (180 g); 3 celery stalks, sliced (120 g); 3 garlic cloves, minced (9 g); 1 lb (454 g) cooked ham, diced; 1 lb (454 g) potatoes, cubed; 1 can (15 oz) white beans, drained and rinsed (255 g); 6 cups low-sodium chicken broth; 1 tsp dried thyme; 1 bay leaf; 1/2 tsp black pepper.
Step 1: Heat the olive oil in a large pot over medium heat. Cook the onion, carrots, and celery 6 minutes, until soft, then add the garlic and thyme for 30 seconds.
Step 2: Add the potatoes, chicken broth, and bay leaf. Bring to a boil, then simmer 15 minutes, until the potatoes are tender.
Step 3: Add the ham and white beans and simmer 10 minutes, until the soup is steaming and the ham reads 165°F. Remove the bay leaf and season with the pepper. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove to a rolling boil and 165°F.
4. Tuscan Vegetable Bean Soup
Approx. 11g ProteinIngredients: 1 tbsp olive oil; 1 yellow onion, diced (150 g); 3 medium carrots, sliced (180 g); 3 celery stalks, sliced (120 g); 3 garlic cloves, minced (9 g); 2 cans (15 oz each) white beans, drained and rinsed (510 g); 1 can (14.5 oz) diced tomatoes (411 g); 4 cups chopped kale (120 g); 6 cups low-sodium vegetable broth; 1 Parmesan rind; 1/2 cup grated Parmesan, for serving (50 g); 1 tsp Italian seasoning; Salt and black pepper, to taste.
Step 1: Heat the olive oil in a large pot over medium heat. Cook the onion, carrots, and celery 6 minutes, until soft, then add the garlic and Italian seasoning for 30 seconds.
Step 2: Add the beans, diced tomatoes, vegetable broth, and Parmesan rind. Bring to a boil, then simmer 25 minutes, until the vegetables are tender.
Step 3: Stir in the kale and cook 5 minutes, until wilted. Remove the Parmesan rind, season with salt and pepper, and top each bowl with the grated Parmesan. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove to a rolling boil and 165°F.
5. Hearty Vegetable Soup
Approx. 9g ProteinIngredients: 1 tbsp olive oil; 1 yellow onion, diced (150 g); 3 medium carrots, sliced (180 g); 3 celery stalks, sliced (120 g); 3 garlic cloves, minced (9 g); 1 lb (454 g) potatoes, cubed; 1 can (15 oz) white beans, drained and rinsed (255 g); 1 cup green beans, cut in 1 inch pieces (100 g); 1 can (14.5 oz) diced tomatoes (411 g); 4 cups chopped kale (120 g); 6 cups low-sodium vegetable broth; 1/4 cup grated Parmesan, for serving (25 g); 1 tsp dried thyme; Salt and black pepper, to taste.
Step 1: Heat the olive oil in a large pot over medium heat. Cook the onion, carrots, and celery 6 minutes, until soft, then add the garlic and thyme for 30 seconds.
Step 2: Add the potatoes, diced tomatoes, and vegetable broth. Bring to a boil, then simmer 15 minutes, until the potatoes are tender.
Step 3: Add the white beans, green beans, and kale and simmer 8 to 10 minutes, until the green beans are tender. Season with salt and pepper and top with the Parmesan. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove to a rolling boil and 165°F.
6. Chicken Tortilla Soup
Approx. 31g ProteinIngredients: 1 tbsp olive oil; 1 yellow onion, diced (150 g); 3 garlic cloves, minced (9 g); 1 1/2 lb (680 g) boneless skinless chicken breasts; 1 can (15 oz) black beans, drained and rinsed (255 g); 1 cup frozen corn (140 g); 1 can (14.5 oz) diced tomatoes (411 g); 6 cups low-sodium chicken broth; 1 tbsp chili powder; 1 tsp ground cumin; 1 ripe avocado, diced (150 g); 1 cup crushed tortilla chips (28 g); 2 limes, cut into wedges; Salt and black pepper, to taste.
Step 1: Heat the olive oil in a large pot over medium heat. Cook the onion 5 minutes, then add the garlic, chili powder, and cumin for 30 seconds.
Step 2: Add the diced tomatoes, chicken broth, and chicken breasts. Bring to a boil, then simmer 20 to 25 minutes, until the chicken reads 165°F in the thickest part.
Step 3: Lift out the chicken, shred it with two forks, and return it to the pot with the black beans and corn. Simmer 10 minutes, until the corn is tender. Season with salt and pepper.
Step 4: Top each bowl with the avocado and tortilla chips and serve with the lime wedges. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove to a rolling boil and 165°F.
7. Chicken Noodle Soup
Approx. 22g ProteinIngredients: 1 tbsp olive oil; 1 yellow onion, diced (150 g); 3 medium carrots, sliced (180 g); 3 celery stalks, sliced (120 g); 3 garlic cloves, minced (9 g); 1 lb (454 g) boneless skinless chicken breasts; 8 cups low-sodium chicken broth; 1 tsp dried thyme; 1 bay leaf; 6 oz (170 g) dry egg noodles; Water, for boiling the noodles; 2 tbsp lemon juice; 2 tbsp chopped fresh parsley; Salt and black pepper, to taste.
Step 1: Heat the olive oil in a large pot over medium heat. Cook the onion, carrots, and celery 6 minutes, until soft, then add the garlic and thyme for 30 seconds.
Step 2: Add the chicken broth, bay leaf, and chicken breasts. Bring to a boil, then simmer 20 minutes, until the chicken reads 165°F in the thickest part.
Step 3: Lift out the chicken, shred it with two forks, and return it to the pot. Boil the egg noodles in a separate pot of water until tender, then drain.
Step 4: Remove the bay leaf, stir in the lemon juice, and season with salt and pepper. Add the noodles to each bowl, not the pot, and top with the parsley. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove to a rolling boil and 165°F.
8. Creamy Chicken Pasta Soup
Approx. 25g ProteinIngredients: 1 tbsp olive oil; 1 yellow onion, diced (150 g); 3 medium carrots, sliced (180 g); 3 celery stalks, sliced (120 g); 3 garlic cloves, minced (9 g); 1 lb (454 g) boneless skinless chicken breasts; 6 cups low-sodium chicken broth; 8 oz (227 g) dry ditalini or small pasta; 1 cup whole milk (244 g); 4 oz cream cheese, cubed (113 g); 2 cups baby spinach (60 g); 1 tsp Italian seasoning; Salt and black pepper, to taste.
Step 1: Heat the olive oil in a large pot over medium heat. Cook the onion, carrots, and celery 6 minutes, until soft, then add the garlic and Italian seasoning for 30 seconds.
Step 2: Add the chicken broth and chicken breasts. Bring to a boil, then simmer 15 to 20 minutes, until the chicken reads 165°F in the thickest part. Lift out the chicken and shred it.
Step 3: Stir the pasta into the broth and simmer 8 to 10 minutes, until tender. Reduce the heat to low.
Step 4: Stir in the milk, cream cheese, and shredded chicken until the cream cheese melts and the soup is smooth. Fold in the spinach until wilted and season with salt and pepper. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, and reheat on the stove to a rolling boil and 165°F.
9. Chicken Pozole
Approx. 24g ProteinIngredients: 4 dried guajillo chiles, stemmed and seeded; 2 cups hot water, for soaking the chiles; 1 yellow onion, diced (150 g); 4 garlic cloves (12 g); 1 1/2 lb (680 g) boneless skinless chicken thighs; 6 cups low-sodium chicken broth; 2 cans (15 oz each) white hominy, drained (510 g); 1 tsp dried oregano; 2 cups shredded cabbage, for serving (140 g); 4 radishes, sliced, for serving; 2 limes, cut into wedges; Salt and black pepper, to taste.
Step 1: Soak the guajillo chiles in the hot water 15 minutes, until soft. Blend the chiles, soaking water, half the onion, and the garlic until smooth.
Step 2: Pour the chile sauce into a large pot with the chicken broth, thighs, and oregano. Bring to a boil, then simmer 25 to 30 minutes, until the chicken reads 165°F.
Step 3: Lift out the chicken, shred it, and return it to the pot with the hominy. Simmer 10 minutes. Season with salt and pepper.
Step 4: Dice the remaining onion and serve the soup with the cabbage, radishes, onion, and lime wedges. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove to a rolling boil and 165°F.
10. Chicken Vegetable Soup
Approx. 27g ProteinIngredients: 1 tbsp olive oil; 1 yellow onion, diced (150 g); 3 medium carrots, sliced (180 g); 3 celery stalks, sliced (120 g); 3 garlic cloves, minced (9 g); 1 1/2 lb (680 g) boneless skinless chicken breasts; 8 cups low-sodium chicken broth; 2 medium zucchini, diced (400 g); 1 cup green beans, cut in 1 inch pieces (100 g); 1 tsp dried thyme; 2 tbsp lemon juice; Salt and black pepper, to taste.
Step 1: Heat the olive oil in a large pot over medium heat. Cook the onion, carrots, and celery 6 minutes, until soft, then add the garlic and thyme for 30 seconds.
Step 2: Add the chicken broth and chicken breasts. Bring to a boil, then simmer 20 minutes, until the chicken reads 165°F in the thickest part.
Step 3: Lift out the chicken and shred it. Add the zucchini and green beans to the pot and simmer 6 to 8 minutes, until tender.
Step 4: Return the chicken to the pot, stir in the lemon juice, and season with salt and pepper. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove to a rolling boil and 165°F.
11. Mexican Rice Soup
Approx. 21g ProteinIngredients: 1 tbsp olive oil; 1 yellow onion, diced (150 g); 3 medium carrots, sliced (180 g); 3 garlic cloves, minced (9 g); 1 lb (454 g) boneless skinless chicken breasts; 3/4 cup dry long grain white rice (150 g); 1 can (14.5 oz) diced tomatoes (411 g); 1 cup frozen corn (140 g); 6 cups low-sodium chicken broth; 1 tsp chili powder; 1 tsp ground cumin; 1 ripe avocado, diced (150 g); 2 limes, cut into wedges; Salt and black pepper, to taste.
Step 1: Heat the olive oil in a large pot over medium heat. Cook the onion and carrots 6 minutes, until soft, then add the garlic, chili powder, and cumin for 30 seconds.
Step 2: Add the diced tomatoes, chicken broth, and chicken breasts. Bring to a boil, then simmer 15 minutes, until the chicken reads 165°F in the thickest part. Lift out the chicken and shred it.
Step 3: Stir the rice and corn into the broth and simmer 15 to 18 minutes, until the rice is tender. Return the chicken to the pot and season with salt and pepper.
Step 4: Top each bowl with the avocado and serve with the lime wedges. Cooked rice spoils fast, so chill leftovers quickly. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, and reheat on the stove to a rolling boil and 165°F.
12. White Bean Chicken Chili
Approx. 35g ProteinIngredients: 1 tbsp olive oil; 1 yellow onion, diced (150 g); 3 garlic cloves, minced (9 g); 1 1/2 lb (680 g) boneless skinless chicken breasts; 2 cans (15 oz each) white beans, drained and rinsed (510 g); 2 cans (4 oz each) diced green chiles (226 g); 4 cups low-sodium chicken broth; 2 tsp ground cumin; 1 tsp dried oregano; 3/4 cup plain Greek yogurt, for serving (180 g); 1/4 cup chopped fresh cilantro; Salt and black pepper, to taste.
Step 1: Heat the olive oil in a large pot over medium heat. Cook the onion 5 minutes, then add the garlic, cumin, and oregano for 30 seconds.
Step 2: Add the chicken broth, green chiles, and chicken breasts. Bring to a boil, then simmer 20 minutes, until the chicken reads 165°F in the thickest part.
Step 3: Lift out the chicken, shred it, and return it to the pot with the white beans. Mash a few beans against the pot to thicken it and simmer 10 minutes, until thickened and steaming. Season with salt and pepper.
Step 4: Top each bowl with the Greek yogurt and cilantro. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, or freeze up to 2 to 3 months, and reheat on the stove to a rolling boil and 165°F.
13. Chicken Pho
Approx. 30g ProteinIngredients: 1 yellow onion, halved (150 g); 2 inch piece fresh ginger, sliced; 2 star anise pods; 1 cinnamon stick; 8 cups low-sodium chicken broth; 1 tbsp fish sauce; 8 oz (227 g) dry rice noodles; Water, for boiling the noodles; 1 lb (454 g) boneless skinless chicken breast, sliced very thin; 1 cup bean sprouts (104 g); 1/2 cup fresh basil leaves; 2 limes, cut into wedges.
Step 1: Char the onion halves and ginger slices in a dry pot over high heat 5 minutes, until blackened in spots.
Step 2: Add the chicken broth, star anise, cinnamon stick, and fish sauce. Simmer 30 minutes, then strain out the spices.
Step 3: Boil the rice noodles in a separate pot of water until tender, then drain and divide among 4 bowls.
Step 4: Bring the broth to a rolling boil. Lay the thin chicken slices over the noodles and ladle the boiling broth over them, until the chicken turns opaque and reads 165°F.
Step 5: Top with the bean sprouts, basil, and lime wedges. Store the broth apart from the noodles. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, and reheat on the stove to a rolling boil and 165°F.
14. Tuscan Sausage and Shrimp Soup
Approx. 30g ProteinIngredients: 1 lb (454 g) Italian pork sausage, casings removed; 1 yellow onion, diced (150 g); 3 garlic cloves, minced (9 g); 1 can (14.5 oz) diced tomatoes (411 g); 4 cups low-sodium chicken broth; 1/2 cup heavy cream (119 g); 1 lb (454 g) raw large shrimp, peeled and deveined; 4 cups baby spinach (120 g); 1/4 cup grated Parmesan (25 g); 1 tsp Italian seasoning; Salt and black pepper, to taste.
Step 1: Brown the sausage in a large pot over medium heat, breaking it up, until no pink remains and it reads 160°F. Add the onion and cook 4 minutes, then add the garlic and Italian seasoning for 30 seconds.
Step 2: Add the diced tomatoes and chicken broth and simmer 15 minutes. Stir in the heavy cream and Parmesan.
Step 3: Add the shrimp and cook 3 to 4 minutes, until the shrimp are pink and opaque. Stir in the spinach until wilted and season with salt and pepper. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, and reheat on the stove to a rolling boil and 165°F.
15. Scallop and Vegetable Soup
Approx. 15g ProteinIngredients: 1 tbsp sesame oil; 3 green onions, sliced; 1 tbsp grated fresh ginger; 3 garlic cloves, minced (9 g); 4 cups low-sodium chicken broth; 2 medium carrots, thinly sliced (120 g); 2 cups snap peas, halved (170 g); 1 lb (454 g) dry sea scallops, side muscle removed; 1 tbsp lemon juice; Salt and black pepper, to taste.
Step 1: Heat the sesame oil in a pot over medium heat. Cook the green onions, ginger, and garlic 1 minute.
Step 2: Add the chicken broth and carrots and simmer 5 minutes, until the carrots are tender. Add the snap peas and simmer 2 minutes.
Step 3: Pat the scallops dry, cut large ones in half, and add them to the broth. Cook 2 minutes, until the scallops are opaque and firm. Stir in the lemon juice and season with salt and pepper. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, and reheat on the stove to a rolling boil and 165°F.
16. Broccoli Cheddar Soup
Approx. 15g ProteinIngredients: 3 tbsp butter (43 g); 1 yellow onion, diced (150 g); 3 garlic cloves, minced (9 g); 1/4 cup all purpose flour (31 g); 3 cups low-sodium chicken broth; 2 cups whole milk (488 g); 1 lb (454 g) broccoli florets, chopped; 8 oz sharp cheddar cheese, freshly shredded (227 g); 1/4 tsp ground nutmeg; Salt and black pepper, to taste.
Step 1: Melt the butter in a large pot over medium heat. Cook the onion 5 minutes, then add the garlic for 30 seconds. Stir in the flour and cook 1 minute.
Step 2: Whisk in the chicken broth and milk slowly. Simmer 5 minutes, until thickened and smooth.
Step 3: Add the broccoli and simmer 10 minutes, until tender. Blend about half the soup with an immersion blender, leaving the rest chunky.
Step 4: Take the pot off the heat and stir in the cheddar a handful at a time until melted. Season with the nutmeg, salt, and pepper. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, and reheat on the stove to a rolling boil and 165°F.
17. Roasted Tomato Basil Soup
Approx. 10g ProteinIngredients: 3 lb (1,361 g) Roma tomatoes, halved; 1 yellow onion, diced (150 g); 4 garlic cloves, unpeeled (12 g); 2 tbsp olive oil; 2 cups low-sodium vegetable broth; 3/4 cup plain Greek yogurt (180 g); 1/4 cup grated Parmesan (25 g); 1/2 cup fresh basil leaves; Salt and black pepper, to taste.
Step 1: Heat the oven to 425°F. Toss the tomatoes, onion wedges, and garlic with the olive oil on a baking sheet and roast 40 minutes, until the tomatoes are browned and soft.
Step 2: Squeeze the garlic from its skins. Blend the roasted vegetables, vegetable broth, and half the basil until smooth, working in batches and filling the blender no more than halfway.
Step 3: Warm the soup in a pot over low heat. Whisk the Greek yogurt with a ladle of hot soup in a bowl, then stir it back into the pot off the heat so it doesn't curdle.
Step 4: Top each bowl with the Parmesan and remaining basil and season with salt and pepper. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, and reheat on the stove to a rolling boil and 165°F.
18. Potato Leek Soup
Approx. 7g ProteinIngredients: 2 tbsp butter (28 g); 3 large leeks, white and light green parts, sliced and rinsed (350 g); 3 garlic cloves, minced (9 g); 1 1/2 lb (680 g) Yukon gold potatoes, cubed; 5 cups low-sodium chicken broth; 1 cup cottage cheese (226 g); 2 tbsp chopped fresh chives; 1/2 tsp black pepper; Salt and black pepper, to taste.
Step 1: Melt the butter in a large pot over medium heat. Cook the leeks 8 minutes, until soft, then add the garlic for 30 seconds.
Step 2: Add the potatoes and chicken broth. Bring to a boil, then simmer 20 minutes, until the potatoes are tender.
Step 3: Let the soup cool 5 minutes, then blend it with the cottage cheese until smooth, filling the blender no more than halfway and working in batches.
Step 4: Reheat gently on low, season with salt and pepper, and top with the chives. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, and reheat on the stove to a rolling boil and 165°F.
19. Butternut Squash Soup
Approx. 8g ProteinIngredients: 2 lb (907 g) butternut squash, peeled and cubed; 1 yellow onion, diced (150 g); 3 garlic cloves, minced (9 g); 2 tbsp olive oil; 4 cups low-sodium vegetable broth; 1/2 cup plain Greek yogurt (120 g); 1/4 cup toasted pumpkin seeds (32 g); 1/4 cup chopped fresh cilantro; 1/4 tsp cayenne pepper; Salt and black pepper, to taste.
Step 1: Heat the oven to 425°F. Toss the squash, onion wedges, and garlic with the olive oil on a baking sheet and roast 35 minutes, until the squash is tender and browned at the edges.
Step 2: Blend the roasted vegetables with the vegetable broth and cayenne until smooth, filling the blender no more than halfway and working in batches.
Step 3: Warm the soup in a pot over low heat. Whisk the Greek yogurt with a ladle of hot soup in a bowl, then stir it back in off the heat. Season with salt and pepper.
Step 4: Top each bowl with the pumpkin seeds and cilantro. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, and reheat on the stove to a rolling boil and 165°F.
20. Green Pea Soup
Approx. 10g ProteinIngredients: 1 tbsp olive oil; 1 yellow onion, diced (150 g); 3 garlic cloves, minced (9 g); 3 cups low-sodium vegetable broth; 1 lb (454 g) frozen green peas; 1/2 cup plain Greek yogurt, divided (120 g); 4 radishes, thinly sliced; 1 tbsp lemon juice; Salt and black pepper, to taste.
Step 1: Heat the olive oil in a pot over medium heat. Cook the onion 5 minutes, then add the garlic for 30 seconds.
Step 2: Add the vegetable broth and bring to a boil. Add the peas and simmer 5 minutes, until tender and bright green.
Step 3: Blend the soup with 1/4 cup of the Greek yogurt until smooth, filling the blender no more than halfway and working in batches. Stir in the lemon juice and season with salt and pepper.
Step 4: Swirl the remaining Greek yogurt over each bowl and top with the radishes. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, and reheat on the stove to a rolling boil and 165°F.
21. French Onion Soup
Approx. 19g ProteinIngredients: 3 tbsp butter (43 g); 3 lb (1,361 g) yellow onions, thinly sliced; 6 cups low-sodium beef broth; 1 tbsp Worcestershire sauce; 4 sprigs fresh thyme; 1 bay leaf; 4 thick slices baguette, toasted (120 g); 1 1/2 cups shredded Gruyère cheese (170 g); Salt and black pepper, to taste.
Step 1: Melt the butter in a large pot over medium low heat. Cook the onions with a pinch of salt 45 minutes, stirring often, until deep golden brown.
Step 2: Add the beef broth, Worcestershire sauce, thyme, and bay leaf. Simmer 20 minutes, remove the thyme and bay leaf, and season with salt and pepper.
Step 3: Heat the broiler. Ladle the soup into oven safe bowls on a baking sheet, float a baguette slice on each, and top with the Gruyère.
Step 4: Broil 3 to 5 minutes, until the cheese is melted and bubbly. Store the broth apart from the baguette and cheese. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, and reheat on the stove to a rolling boil and 165°F.
22. Tonkotsu Ramen with Pork Belly
Approx. 23g ProteinIngredients: 1 lb (454 g) skinless pork belly, in one piece; 2 tbsp soy sauce (32 g); 8 cups low-sodium pork or chicken broth; 4 garlic cloves, smashed (12 g); 8 oz (227 g) dried ramen noodles, seasoning packet discarded; Water, for boiling the noodles and eggs; 4 large eggs (200 g); 3 green onions, sliced; 1 tsp sesame oil.
Step 1: Heat the oven to 300°F. Rub the pork belly with 1 tablespoon of the soy sauce, set it in a baking dish with a splash of broth, cover tightly, and braise 2 1/2 hours, until a thermometer reads at least 200°F and the pork is tender. The USDA minimum for fresh pork is 145°F with a 3 minute rest.
Step 2: Simmer the remaining broth, garlic, and soy sauce in a pot 20 minutes. Boil the eggs 10 minutes for firm yolks, then cool in ice water and peel.
Step 3: Boil the ramen noodles in a separate pot of water until tender, then drain. Slice the pork belly 1/4 inch thick and sear the slices in a hot skillet 1 minute per side, until golden.
Step 4: Divide the noodles among 4 bowls, ladle in the hot broth, and top with the pork, halved eggs, green onions, and sesame oil. Store the broth apart from the noodles. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, and reheat on the stove to a rolling boil and 165°F.
23. Short Rib Ramen
Approx. 37g ProteinIngredients: 1 1/2 lb (680 g) boneless beef short ribs; 1 tbsp vegetable oil; 2 tbsp soy sauce (32 g); 8 cups low-sodium beef broth; 4 garlic cloves, smashed (12 g); 2 inch piece fresh ginger, sliced; 8 oz (227 g) dried ramen noodles, seasoning packet discarded; Water, for boiling the noodles and eggs; 4 large eggs (200 g); 3 green onions, sliced; 1 tbsp chili oil.
Step 1: Heat the oven to 325°F. Sear the short ribs in the vegetable oil in an oven safe pot 3 minutes per side, until browned.
Step 2: Add 4 cups of the beef broth, the soy sauce, garlic, and ginger. Cover and braise 2 1/2 to 3 hours, until a thermometer reads at least 200°F and the beef is tender. The USDA minimum for fresh beef is 145°F with a 3 minute rest.
Step 3: Shred the short ribs. Simmer the remaining beef broth in a pot 10 minutes. Boil the eggs 10 minutes for firm yolks, then cool in ice water and peel.
Step 4: Boil the ramen noodles in a separate pot of water until tender, then drain. Divide the noodles among 4 bowls, ladle in the hot broth, and top with the short ribs, halved eggs, green onions, and chili oil. Store the broth apart from the noodles. Cool within 2 hours, or within 1 hour above 90°F, in shallow containers. Refrigerate up to 3 to 4 days, and reheat on the stove to a rolling boil and 165°F.
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