Ramadan healthy soup recipe: 14g protein awesome energy boost

Ramadan Healthy Soup Recipe ideas matter more than we think.

After a long day of fasting, your body is not asking for something heavy or inflammatory. It is asking for hydration, minerals, gentle protein, and balance.

Whether you are fasting for Ramadan or practicing intermittent fasting, how you break your fast determines your energy, digestion, and even your weight loss progress.

Many traditional iftar tables include comforting classics like harira. And while they are culturally beautiful, sometimes we need a lighter, more protein-balanced option. If you’re looking for a traditional healthy iftar recipe option with a healthier twist, you can explore our anti-inflammatory harira recipe here.

Today, I’m sharing something different.

A rich, earthy Wild Mushroom & White Bean Soup that delivers 14g of protein per serving, supports detox, improves gut health, and helps you feel nourished without heaviness.

Let’s understand why this matters.

What your body needs when breaking a fast

During fasting:

• Insulin levels drop
• The body shifts toward repair
• Inflammation can decrease
• Digestion rests

The first meal you eat sets the tone for the rest of the evening.

If you break your fast with refined carbohydrates or fried foods, blood sugar rises quickly. This often leads to fatigue, cravings, bloating, and inflammation.

If instead you begin with a warm, mineral-rich soup that contains protein and fiber, you:

• Rehydrate properly
• Support digestion
• Stabilize blood sugar
• Reduce overeating later
• Support sustainable weight loss

This is where this protein-rich iftar soup recipe becomes powerful.

Why starting with liquids supports detox and digestion

After many hours without food or water, the digestive system is sensitive.

An anti inflammatory soup is ideal because it:

• Restores fluids gently
• Replenishes electrolytes
• Prepares stomach acid production
• Improves nutrient absorption
• Reduces digestive stress

Bone broth, used in this recipe, provides collagen, glycine, and essential minerals that support gut lining repair and reduce inflammation. For those experiencing bloating, fatigue, or sluggish digestion, this gut health soup makes a significant difference.

This is detox support in its true form: not restriction, but nourishment.

Mushrooms: small ingredient, big impact

Wild mushrooms such as shiitake, chanterelle, and chestnut mushrooms are rich in compounds that support:

• Immune function
• Liver detoxification
• Anti-inflammatory pathways
• Antioxidant protection
• Gut microbiome balance

They contain beta-glucans, known for supporting immune resilience, particularly important during Ramadan when sleep patterns shift.

From a weight loss perspective, mushrooms are low in calories but rich in flavor and micronutrients. They add depth and satisfaction without increasing inflammatory load.

White beans for stable energy and blood sugar balance

Each serving of this soup provides approximately 14g of protein and 8g of fiber.

White beans are powerful because they:

• Slow glucose absorption
• Improve gut health
• Feed beneficial bacteria
• Increase satiety
• Support hormone balance

When breaking a fast, stable blood sugar is essential. A high protein plant based soup is an ideal option to break your fast meal and can easily be part of your intermittent fasting meal ideas.

Blood sugar spikes are one of the hidden drivers of inflammation, cravings, and weight gain.

Balanced protein + fiber meals help you lose weight sustainably rather than relying on restriction.

That said, for some people, white beans can cause gas or digestive discomfort, especially if gut health is already compromised or if legumes are not well tolerated. If this sounds like you, or if you are experiencing other digestive challenges such as bloating, reflux, or irregular bowel movements, we are here to help. Reach out to us to discuss your symptoms and explore alternative protein options that better suit your digestive system. 👉 Click here to setup a quick call to discuss your situation.

Anti-inflammatory fats and hormone support

Using grass-fed ghee or cold-pressed olive oil provides high-quality fats that:

• Support hormone production
• Reduce inflammation
• Improve fat-soluble vitamin absorption
• Increase satiety

Healthy fats are often misunderstood in weight loss discussions.

But inadequate fat intake can increase stress hormones and disrupt metabolism, especially during fasting periods.

This soup provides balance without heaviness.

A natural detox without extremes

True detoxification is not about juices or extreme fasting.

It is about:

• Supporting liver pathways
• Improving bile flow
• Increasing fiber
• Hydrating deeply
• Reducing inflammatory triggers

This soup supports detox naturally by combining:

• Antioxidant-rich mushrooms
• Fiber-dense white beans
• Mineral-rich broth
• Digestive herbs

This is sustainable detox.

Not deprivation.

Why this matters more after 35

As we age:

• Muscle mass decreases
• Inflammation increases
• Hormone fluctuations intensify
• Recovery slows

Breaking your fast with anti-inflammatory, protein-rich meals protects metabolism and supports muscle retention.

This is especially important if your goal is Ramadan weight loss without energy crashes.

The goal is not to eat less.

The goal is to eat smarter.

Wild mushroom & white bean soup

Creamy, High-Protein, Dairy-Free

This rich and earthy soup combines fresh and dried mushrooms, aromatic herbs, creamy white beans, and bone broth to create a silky texture without cream.

Ingredients (4 servings: approx. 14g protein & 8g fiber per portion)

• 25g dried mushrooms
• 150ml warm filtered water
• 2 tbsp grass-fed ghee or cold-pressed olive oil
• 1 large red onion, diced
• 3 garlic cloves, crushed
• Fresh rosemary or thyme
• 600g mixed fresh mushrooms (shiitake, chanterelle, chestnut), sliced
• 750ml bone broth
• 250g cooked white beans (ideally soaked), rinsed and drained
• Salt and pepper to taste

Instructions

1. Ladle the soup into bowls and top with reserved sautéed mushrooms, fresh herb sprigs, and a drizzle of olive oil or truffle oil for an elegant finish.
2. Rehydrate the dried mushrooms by soaking them in 150ml of warm filtered water for at least 45 minutes. Drain, reserving the soaking liquid, and chop the mushrooms. Strain the soaking liquid carefully to remove any sediment.
3. Heat 2 tbsp ghee or olive oil in a large saucepan over medium heat. Add the diced red onion and cook for 5 minutes, stirring occasionally. Add the garlic and fresh rosemary or thyme, cooking for another minute until fragrant.
4. Add the sliced fresh mushrooms and cook until they turn golden brown and release their moisture, about 8–10 minutes.
5. Keep a small handful aside for garnish.
6. Stir in the rehydrated mushrooms and cook for an additional 5 minutes to deepen the flavors.
7. Pour in the stock and the reserved mushroom soaking liquid (being careful not to add any sediment). Bring to a gentle boil, then reduce the heat and let simmer for 15 minutes.
8. Add the cooked white beans, season with salt and black pepper, and cook for 10 more minutes, partially covered. Blend until smooth and creamy, adjusting the seasoning as needed. Return to low heat until ready to serve.

Allergy information

• Contains dairy if using ghee
• May contain celery (in the broth)

Notes

• Use cannellini, navy, or butter beans for a creamy, protein-rich texture.
• For a lighter option, substitute bone broth with water or vegetable broth, though the flavor will be milder and protein content lower.
• Pair with gluten-free seed crackers or a slice of sourdough bread (spelt, buckwheat, quinoa, or seeded) for a hearty light meal to break your fast.

Beyond ramadan: a powerful intermittent fasting meal

Even outside Ramadan, this soup works beautifully for:

• Breaking a long fast
• Light evening dinners
• Gut reset days
• Anti-inflammatory meal plans
• Hormone balancing foods

It is deeply nourishing without overwhelming digestion.

If you’re tired of starting over…

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