If you’re looking for a comforting and nutritious meal, high protein blended soup recipes are where it’s at! Not only do they pack a punch with protein—thanks to ingredients like lentils and beans—but they’re also incredibly versatile. You can whip them up in no time, making them perfect for busy weeknights or meal prep. I love how you can customize the flavors based on what you have on hand or your mood. Plus, these soups are smooth and creamy, making them a joy to eat. Trust me, once you dive into a bowl of this goodness, you’ll be hooked! Whether you want a hearty bowl to warm you up or a light option for lunch, high protein blended soups are a fantastic choice for both flavor and nutrition.
Ingredients List
- 2 cups cooked lentils
- 1 cup diced carrots
- 1 cup diced celery
- 1 cup diced onion
- 4 cups vegetable broth
- 1 teaspoon garlic powder
- 1 teaspoon cumin
- Salt to taste
- Black pepper to taste
- 1 tablespoon olive oil
- Fresh parsley for garnish
How to Prepare High Protein Blended Soup Recipes
Making this high-protein blended soup is a breeze, and I’m here to guide you through each step! First, grab a large pot and heat your tablespoon of olive oil over medium heat. Once the oil is shimmering (about 1-2 minutes), toss in your diced onion, carrots, and celery. Sauté these aromatic veggies for about 5-7 minutes until they soften and start to release their delicious flavors. Wow, the smell is heavenly!
Next, it’s time to add in the star of the show—your cooked lentils! Stir them in along with the vegetable broth, garlic powder, cumin, salt, and black pepper. Bring everything to a gentle boil, then reduce the heat and let it simmer for about 15 minutes. This step allows all those wonderful flavors to meld together beautifully.
Now comes the fun part! Use an immersion blender to puree the soup until it’s silky smooth. If you don’t have one, carefully transfer the soup in batches to a regular blender. Just be cautious—it can get steamy! Once blended, taste and adjust the seasoning as needed. If you want it a touch creamier, consider adding a splash of coconut milk before blending. Serve hot, and don’t forget to garnish with fresh parsley for that finishing touch!
Step-by-Step Instructions
- Heat olive oil in a large pot over medium heat (1-2 minutes).
- Add diced onion, carrots, and celery; sauté for 5-7 minutes until softened.
- Stir in cooked lentils, vegetable broth, garlic powder, cumin, salt, and black pepper.
- Bring to a boil, then reduce heat and simmer for 15 minutes.
- Use an immersion blender to puree until smooth (or blend in batches). Adjust seasoning if needed.
- Serve hot, garnished with fresh parsley.
Nutritional Information
When it comes to high protein blended soup recipes, you’ll love knowing that they not only taste great but are also packed with nutrients! However, keep in mind that nutritional values can vary based on the specific ingredients and brands you choose. Here’s a general breakdown for this recipe:
- Serving Size: 1 cup
- Calories: 220
- Protein: 12g
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 12g
- Sugar: 3g
- Sodium: 400mg
- Cholesterol: 0mg
This soup is not only a fantastic source of protein but also offers a hearty dose of fiber, which is great for digestion and overall health. So, enjoy this nourishing bowl of goodness guilt-free!
Tips for Success
To truly elevate your high protein blended soup, here are some of my top tips! First, don’t rush the sautéing step—letting those onions, carrots, and celery cook until they’re nicely softened really deepens the flavor. I like to use a good heavy-bottomed pot, which helps distribute heat evenly and prevents burning.
When it comes to blending, an immersion blender is a game-changer! It’s so convenient and saves you from the hassle of transferring hot soup to a blender. If you do use a regular blender, be sure to let the soup cool slightly before blending in batches, and always remove the center cap of the lid to allow steam to escape—safety first!
Lastly, don’t hesitate to play with the seasoning! Adding a dash of lemon juice or a pinch of smoked paprika can really brighten up the flavors. Always taste as you go, and adjust to suit your palate. Trust me, these little details make all the difference!
Variations on High Protein Blended Soup Recipes
One of the best things about high protein blended soup recipes is how versatile they are! You can switch up the ingredients based on what’s in your fridge or to suit your taste. For a delightful twist, try adding different vegetables like sweet potatoes or butternut squash—these will bring a lovely sweetness and creaminess to the soup. If you’re looking for greens, throw in some spinach or kale towards the end of cooking. They’ll blend in beautifully and boost the nutrition even more!
Feeling adventurous? Experiment with spices! Instead of cumin, you could use curry powder for a warm, exotic flavor, or smoked paprika for that wonderful smoky undertone. Adding a pinch of red pepper flakes can also give your soup a nice kick if you enjoy a bit of heat.
If you’re after a creamier texture, consider mixing in some coconut milk or even a dollop of cashew cream before blending. This not only enhances the creaminess but also adds a delicious tropical note. For a protein boost, toss in a handful of cooked quinoa or some chickpeas before blending. They’ll blend seamlessly and add even more nutrients to your bowl.
Don’t be afraid to get creative! The world of high protein blended soups is your oyster, so have fun experimenting with flavors until you find your perfect bowl of goodness!
Serving Suggestions
When it comes to enjoying your high protein blended soup, the right accompaniments can elevate your meal to a whole new level! One of my favorite pairings is a warm, crusty piece of whole-grain bread or a toasted baguette. The crunch of the bread complements the smoothness of the soup beautifully and makes for a satisfying bite.
If you’re feeling fancy, consider a side salad with mixed greens, cherry tomatoes, and a light vinaigrette—this adds a fresh, crisp contrast to the hearty soup. For a little extra indulgence, serve the soup with a dollop of vegan sour cream or a sprinkle of nutritional yeast for a cheesy flavor boost. You can even top it with some roasted chickpeas for that delightful crunch!
And don’t forget about garnishing! A handful of fresh herbs like cilantro or chives can brighten up the presentation and flavor. So grab your favorites, and let’s make every bowl a little more special!
Storage & Reheating Instructions
Storing your high protein blended soup is super easy! Just let it cool down to room temperature, then transfer it to an airtight container. You can keep it in the refrigerator for up to 5 days, making it perfect for meal prep! If you want to store it for longer, this soup freezes beautifully. Just portion it out into freezer-safe containers or bags, leaving a little space at the top for expansion, and it’ll last for about 2-3 months.
When you’re ready to enjoy your soup again, reheating is a breeze. If it’s frozen, let it thaw in the fridge overnight. For reheating, pour the soup into a pot over medium heat and stir occasionally until heated through. If it’s too thick, feel free to add a splash of vegetable broth or water to loosen it up. You can also reheat it in the microwave, but be sure to use a microwave-safe bowl and heat in short intervals, stirring in between to avoid hot spots. Enjoy every comforting spoonful!
FAQ Section
What can I use instead of lentils in high protein blended soup recipes?
If you don’t have lentils on hand, chickpeas or white beans make excellent substitutes! They both provide a hearty texture and a good protein boost. Just be sure to cook them beforehand if you’re using dried beans!
Can I make this soup in advance?
Absolutely! This high protein blended soup is perfect for meal prep. You can make it a few days ahead of time and store it in the fridge. Just remember to give it a good stir before serving, as it may thicken a bit as it sits.
Is this soup suitable for freezing?
Yes! This soup freezes wonderfully. Portion it into airtight containers or freezer bags, and it will last for 2-3 months. Just thaw it in the fridge overnight before reheating.
How can I adjust the spice level?
If you like a bit of heat, try adding red pepper flakes or a dash of hot sauce while cooking. Start with a little and taste as you go to find your perfect level of spice!
Can I add more vegetables to this soup?
Definitely! Feel free to add any vegetables you love or have on hand. Zucchini, bell peppers, or even some corn can add great flavor and nutrition. Just be sure to chop them into small pieces for even cooking.
High Protein Blended Soup Recipes: 5 Steps to Comfort
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
A high-protein blended soup that combines various ingredients for a nutritious meal.
Ingredients
- 2 cups cooked lentils
- 1 cup diced carrots
- 1 cup diced celery
- 1 cup diced onion
- 4 cups vegetable broth
- 1 teaspoon garlic powder
- 1 teaspoon cumin
- Salt to taste
- Black pepper to taste
- 1 tablespoon olive oil
- Fresh parsley for garnish
Instructions
- Heat olive oil in a large pot over medium heat.
- Add diced onion, carrots, and celery. Sauté until softened, about 5-7 minutes.
- Add cooked lentils, vegetable broth, garlic powder, cumin, salt, and black pepper.
- Bring to a boil, then reduce heat and simmer for 15 minutes.
- Use an immersion blender to puree the soup until smooth. Alternatively, transfer to a blender in batches.
- Adjust seasoning as necessary and reheat if needed.
- Serve hot, garnished with fresh parsley.
Notes
- This soup can be made ahead of time and stored in the refrigerator for up to 5 days.
- For a creamier texture, add a splash of coconut milk before blending.
- Experiment with different spices like smoked paprika or turmeric for added flavor.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Blending
- Cuisine: Fusion
Nutrition
- Serving Size: 1 cup
- Calories: 220
- Sugar: 3g
- Sodium: 400mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 12g
- Protein: 12g
- Cholesterol: 0mg
Keywords: high protein blended soup recipes
