Recipes

Heres a Quick Way to Solve Calorie Surplus- Soups.

Sometimes it becomes so hard to come up with a quick meal that will meet your calorie surplus as you try to achieve your weight gain goals. Though a calorie surplus is required to gain weight, simply eating more only leads to unsightly body fat. To gain muscle, you have to combine a calorie surplus with a solid strength training routine.

Be bowled by our 5 Calorie dense weight gain soups below:

• African Lentil soup

Ingredients

• 1 large Onion chopped
• 1 cup chopped Carrots
• 1 large stalk Celery
• 2 cloves Garlic
• 1 Lemons- Raw, with peel
• 2 tbsp Spearmint
• 1 tbsp Olive oil
• 1 tsp ground Cumin
• 3 large Tomatoes
• 1 tsp Spearmint
• 3 cups Lentils
• 2 cups Water

Preparation

1. Peel and dice the onion. Peel the carrots then finely chop them. Finely chop the celery and set aside. Peel and Mince the garlic. Zest the lemon then halve.
2. Cut one half into 4 equal wedges. Thinly slice the fresh mint, putting aside a few leaves for garnish.
3. Heat 1 tablespoon of oil in a large pot over medium-high heat. Add the onion, garlic, celery, and carrot and cook, tossing, for 5-8 minutes until softened.
4. Add ground cumin and cook for a min, until fragrant. Season with salt and pepper.Add tomatoes and the dried mint into the pot and using a wooden spoon or potato masher, break up the tomatoes until almost smooth.
5. Add the lentils, and 2 cups water to the pot. Bring to a boil then reduce the fire to a simmer for 25-30 minutes, stirring occasionally, until the lentils are tender.
6. Season with salt and pepper.
7. Add the sliced mint and the juice of half of the lemon and stir to combine.

Optional: blend the soup for a creamier consistency.Scoop or ladle the soup into bowls and garnish with lemon zest (to taste), reserved lemon wedges, and fresh mint leaves.

Note: Recipe Total Calories 3277 Carbs

• Lasagna soup.

Ingredients

• 1 tsp Flaxseed oil
• 200 gms chicken Sausage
• 1 medium Onions
• 2 cloves minced Garlic
• 4 tbsp raw Parsley
• 2 cups Chicken broth
• 1 cups Water
• 2 cups Pasta sauce- Spaghetti, ready-to-serve, low sodium
• 1 cups crumbled Bay leaf
• 1 dash Pepper
• cup Ricotta cheese
• 3 tbsp grated Parmesan cheese
• 2 tbsp Parsley
• 85gms Mozzarella cheese
• cup whole Basil

Preparation.

1. Heat a large soup pot or sufuria over medium heat, spray with oil and add the sausage; cook until browned.
2. Break it up as it cooks with a wooden spoon about 8-12 minutes.
3. Add the chopped onion and crushed garlic and cook for 2 3 minutes.
4. Add the parsley, Chicken broth, water, bay leaves and fresh black pepper and bring to a boil; cover your pot and reduce heat and simmer for about 30 minutes.
5. In a medium bowl combine the ricotta, parmesan, and 2 tbsp parsley and mix.

Preparing the pasta.

1. Bring a pot of water to boil.
2. Add the broken pasta and cook according to package directions.
3. Divide between 2 bowls and top each with 2 tbsp ricotta cheese mixture, mozzarella, fresh cracked pepper and fresh basil on top.
4. Serve and Enjoy.

Note:Recipe Total Calories 2443

Preparation

• Garlic Tomato Chutney

• 2 large Tomatoes
• 60 gms Garlic- 10 large cloves
• 1 tsp Olive oil
• 5 Red peppers
• 1 dashSalt
• tsp Spices Mustard Seeds
• 1 tbsp Canned black beans- Low sodium, drained
• Curry paste
• 1 cup White rice

Preparation

1. Cook rice as per package directions.Chop the tomatoes finely. Peel the garlic and set aside.
2. Heat a sauce pan with oil and add whole dry red chilies and saut for about 10 seconds.
3. Add peeled garlic pods and saut over low flame until it changes color slightly. Take off stove and let it cool completely.
4. Transfer this into a blender. Add the chopped tomatoes and salt and blend to a smooth paste using a little water, if necessary.
5. Heat the same pan with oil, add mustard seeds and when they splutter, add beans and curry paste and roast for 10 seconds.
6. Add the ground chutney, mix well and let it cook for to 1 minute.
7. Into a serving bowl transfer your soup and serve hot with rice.

Note: Recipe Total Calories 1035

• Chicken Avocado Soup with Lime

Ingredients.

• 1 medium Avocado
• 200 gms Chicken breast
• 3 cups Chicken broth
• 3 sprigs Fresh Coriander leaves
• 2 cloves Garlic
• 1 chopped Green pepper
• 1 fruit Lime
• 2 medium whole Tomatoes
• 1 medium Onions
• 1 dash black Pepper
• 1 tsp ground Cumin spice
• 1 pinch Salt
• 1 tbsp Coconut oil

Preparation.

1. Wash thegreen pepper and tomatoes. Chop the green pepper and tomatoes. Peel and dice the onion into small pieces. Peel and mince the garlic.
2. Heat a saucepan over medium heat and add oil to the saucepan. Swirl to coat and spread the bottom of the sauce pan.
3. Add the onion andgreen pepper. Cook, stirring frequently, until tender, 2-3 minutes.Add the garlic and tomatoes to the saucepan. Cook for an extra 1 minute.
4. Slice the chicken into half horizontally to form thin fillets and set aside.
5. Add the broth, cumin, salt, and pepper (to taste) to the saucepan. Put the chicken in the liquid and bring to a boil.
6. Then reduce the heat back to medium, cover, and cook until chicken is cooked through.Once cooked,remove chicken from the liquid and transfer to a plate.
7. Wash and dry the coriander and shave the leaves off the stems; discard the stems and chop the leaves.
8. Halve and pit the avocado; spoon out the flesh and chop.
9. Dice the chicken and return to the saucepan. Stir in about of the coriander (save the rest for garnishing) and juice from half a lime.
10. Serve your soup in a bowl, stir in avocado, and garnish with the remaining coriander. Enjoy!

Note:Total Recipe Calories 883

• Broccoli Soup with Cheddar Cheese

Ingredients.

• 6 tbsp unsalted Butter
• 500 gms Broccoli
• 1 large Onions
• 2 cloves minced Garlic
• 1 tsp Tarragon leaves
• 1 cup Light whipping cream
• 3 tbsps Wheat flour
• 61/2 cups Chicken broth
• 12 cup shredded Cheddar cheese

Preparation

1. Melt 3 tbsps of butter in heavy medium sufuria over medium-high heat.
2. Add broccoli stems and onion; saut until onion is translucent, for about 6 minutes.Add garlic and tarragon; saut for 1 minute.
3. Add stock and bring to boil. Simmer uncovered until broccoli is tender, for about 15 minutes.Stir in cream.
4. Create a paste by mixing the remaining 3 tablespoons melted butter with flour in small bowl. Whisk paste into the soup.
5. Add broccoli florets. Simmer until soup thickens and florets are tender, stirring frequently for about 5 minutes.
6. Preheat broiler. Place 3 ovenproof soup bowls on baking sheet. Divide soup among the bowls.
7. Sprinkle 1/3 cup cheese over each. Broil until cheese melts and bubbles around edges, about 4 minutes.
8. Serve

Note:Recipe Totals Calories 2453

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