​5 high-protein soups you can whip up in 15 minutes or less​

Some evenings call for comfort without the chaos, a meal that soothes, satisfies, and doesn’t keep you chained to the stove. That’s where quick, protein-packed soups come in. They’re warm but not heavy, nourishing yet effortless, and ready in less time than it takes to scroll through dinner options. Whether it’s lentils simmered with spices or tofu floating in a light broth, these soups balance speed, nutrition, and pure flavour in every spoonful. Scroll down for five you can whip up in under 15 minutes...

This one’s proof that simple can taste like home. Red lentils (masoor dal) cook in minutes, creating a creamy, earthy base that pairs beautifully with spinach.

To make it - take a pressure cooker or deep pan, add a teaspoon of ghee, and sauté garlic, cumin, and a pinch of turmeric. Toss in half a cup of soaked red lentils, a handful of chopped spinach, salt, and about two cups of water. Cook for 10 minutes, then blend slightly if you prefer a smoother texture. Each bowl packs in around 12-15 grams of plant protein. It’s also rich in iron and folate - great for days you’re low on energy.

This is your shortcut to comfort food that also builds muscle. Barley adds slow-release carbs and fibre, while chicken boosts protein and satiety.

To make it - take leftover shredded chicken, a handful of cooked barley (or use quick-cooking oats if you’re in a rush), garlic, black pepper, and chopped coriander. Simmer it all together in chicken stock for 10 minutes. Add a splash of lemon juice right before serving for brightness. Each serving gives you about 20 grams of protein - a light but filling dinner after a workout or long day.

A Japanese-inspired bowl that’s as soothing as it is speedy. Silken tofu melts into miso broth, bringing plant protein and umami together in one comforting spoonful.

To make it - bring two cups of water or vegetable broth to a simmer. Stir in a teaspoon of miso paste (don’t boil it, or it loses its probiotics), a few cubes of tofu, sliced spring onions, and a dash of soy sauce. Add seaweed or spinach if you like. You’ll get around 12 grams of protein per bowl, plus a good dose of gut-friendly enzymes from the miso.

This one’s a street-style classic with a healthy twist. Eggs give instant protein while sweet corn adds natural thickness and sweetness - no cream required.

To make it - boil a cup of corn kernels in two cups of vegetable stock. Whisk two eggs in a bowl. Once the soup starts bubbling, slowly pour in the eggs in a thin stream while stirring gently. You’ll see soft ribbons forming almost instantly. Add soy sauce, pepper, and chopped spring onions. It’s ready in under 10 minutes and gives about 14 grams of protein per bowl. Warm, silky, and satisfying - just what a weeknight needs.

If you love the comfort of dal but want something lighter and more soup-like, this is perfect. Moong dal cooks fast and blends beautifully with tomatoes, garlic, and ginger.

To make it - pressure cook half a cup of yellow moong dal with one chopped tomato, turmeric, and salt for 8 minutes. Once done, blend it lightly and finish with a tempering of cumin seeds, garlic, and a drizzle of ghee. Garnish with coriander. You get around 10-12 grams of protein, a subtle tang from tomatoes, and a golden glow from the turmeric.