Bad-tasting soups aside, odds are if you aren’t a big soup fan, it’s probably because soups somehow always manage to leave you feeling hungry, unsatisfied, and wanting more. So, we’ve put together 10 of our favourite soup toppers to boost the protein to help keep you fuller for longer this soup season.
1. Avocado
Whether it’s a sliced avo or mashed into a flavoursome guac, avocado will add the most to your soups this winter! If you’re feeling ‘souper’ hungry, serve any tomato-based soup nacho-style topped with sour cream, corn chips, avo, black beans, and cheddar cheese for the ultimate indulgent soup.
RECIPE: Curried vegetable soup served three ways
2. Frikkadels
Whether it’s a chicken, lamb, beef, or pork frikkadel, these little South African meatballs will be a welcome addition to just about any soup. These meaty bites are guaranteed to bring that Mzansi flair and up the protein of any of your favourite soups.
RECIPE: Tomato soup with mini lamb meatballs
3. Shredded chicken
Not only does adding shredded chicken to your favourite soup reinvent boring leftover chicken, it’s guaranteed to boost the protein in any soup of your choosing, which in turn will keep you satisfied for longer.
4. Crispy bacon bits
We’ve never met a soup that bacon didn’t complement! Not only does it add that unique bacon flavour, the added texture is guaranteed to be a welcome surprise. Not to mention that the fat and protein content in bacon is bound to keep you full even when you’re slurping down your favourite soup.
5. Beans/legumes
A tin of beans or legumes goes a long way when it comes to their hearty bulking abilities. Lentils, chickpeas, and butterbeans are all high in fibre and great sources of plant-based protein, so be sure to add them to your favourite soups to reap the benefits.
If you’re looking to add some crunch and texture, simply roast your bean or legume of choice with some olive oil and seasoning until crisp.
6. Tofu
Tofu is a complete source of dietary protein, which means it provides all the essential amino acids needed in the diet, making it a good alternative to animal-derived meat and a great topper to get the most out of your favourite soup. Try adding smoked tofu cubes for added flavour or crispy tofu bites for some added crunch.
7. Nuts/seeds
Nuts and seeds are a great way to add some extra protein, healthy fats, and crunch to your soup. Simply roast up an assortment of nuts, pumpkin seeds, sunflowers seeds, and coconut shavings to make a DIY soup mix. You can also add dried cranberries for some sweet pops when topping cream-based or butternut or sweet potato soups.
8. Quinoa
Not only is quinoa packed with a whole host of vitamins and minerals, it is also packed with fibre and one of the best plant-based protein sources. You can even try out crispy quinoa for some added texture.
9. Eggs
Boiled eggs work really well with tomato-based soups; think of it as a take on shakshuka! They will amp up the protein and healthy fats, and keep you fuller for longer, all while enjoying your favourite soup!
10. Greek yoghurt or sour cream
Adding a dollop of Greek yoghurt or sour cream to just about any soup will add a creamy protein punch that’s bound to keep your hunger satisfied for longer.
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