Let me tell you, there’s nothing quite like a warm bowl of soup to wrap you in comfort, especially when it’s packed with nutrition! High protein blended soup recipes are my go-to for a cozy meal that’s incredibly easy to prepare. Whether it’s a chilly evening or you just need a little pick-me-up, this soup is not only delicious but also comforting and satisfying. Plus, with just a few simple ingredients, you can whip up a nourishing dish that warms the soul.
What I love about these soups is how versatile they are! You can toss in whatever beans you have on hand, mix and match your favorite veggies, and even play around with herbs and spices to suit your taste. Trust me, it’s a delightful way to sneak in some extra protein while enjoying a bowl of pure goodness. So, let’s dive into this recipe and get cooking!
Ingredients List
- 2 cups of cooked beans (any variety, like kidney, black, or chickpeas)
- 1 cup of vegetable broth (or chicken broth if you prefer)
- 1 cup of chopped vegetables (I love using carrots, celery, and spinach for a pop of color and nutrition)
- 1 onion, chopped (this adds a lovely sweetness)
- 2 cloves of garlic, minced (because who doesn’t love garlic?)
- 1 teaspoon of olive oil (for sautéing and flavor)
- Salt and pepper to taste (don’t be shy with the seasoning!)
- Optional: herbs like thyme or basil (fresh or dried, they add a wonderful aroma)
How to Prepare High Protein Blended Soup Recipes
Alright, let’s get our hands a little messy and start making this delicious soup! I promise it’s easier than it sounds, and I’ll walk you through each step. Just follow along, and you’ll have a comforting bowl of goodness in no time.
- Heat the Olive Oil: Start by heating 1 teaspoon of olive oil in a large pot over medium heat. This shouldn’t take more than a minute or two. Just watch for it to shimmer a bit—that’s your cue it’s ready!
- Sauté the Onion and Garlic: Add the chopped onion and minced garlic to the pot. Sauté them for about 3-4 minutes, or until the onion becomes translucent and fragrant. This is where the magic begins! Just be careful not to let the garlic burn; we want it golden, not charred!
- Add the Vegetables: Now it’s time to toss in your chopped vegetables. Stir them around in the pot and let them cook for about 5 minutes. They should start to soften a bit and blend nicely with the onion and garlic.
- Bring it All Together: Pour in those 2 cups of cooked beans and 1 cup of vegetable broth. You can use chicken broth if that’s your preference. Stir everything well and bring the mixture to a gentle boil. It should take about 5 minutes to reach boiling point.
- Simmer: Once boiling, reduce the heat to a low simmer and let it cook for about 15 minutes. This allows all the flavors to meld together beautifully. If you need to, feel free to cover the pot to speed up the cooking process a little.
- Blend the Soup: After simmering, it’s blending time! Carefully transfer the soup to a blender (or use an immersion blender if you have one). Blend until it’s smooth and creamy. Be cautious here—if your blender is too full, it can splatter. Do it in batches if needed, and always remember to remove the center cap of the blender lid to allow steam to escape!
- Season to Taste: Pour the blended soup back into the pot. Season it with salt, pepper, and any herbs you like. Give it a good stir, taste, and adjust the seasoning if necessary. Wow, doesn’t it smell incredible?
And there you go! Your high protein blended soup is all ready to be enjoyed. It’s a cozy hug in a bowl, perfect for any time of the year. Now, let’s move on to some tips to make sure you nail this recipe every time!
Tips for Success
Now that you’ve got the basics down, let’s talk about some handy tips to ensure your high protein blended soup turns out perfectly every time! I promise these little nuggets of wisdom will make your cooking experience even smoother and more enjoyable.
- Ingredient Swaps: Don’t hesitate to get creative! If you don’t have beans on hand, lentils are a fantastic alternative. They’re packed with protein, too! And if you’re not a fan of spinach, kale or any leafy green can work just as well.
- Cooking Techniques: If you prefer a richer flavor, try roasting the vegetables before adding them to the soup. Just toss them in a bit of olive oil, salt, and pepper, and roast them at 400°F (200°C) for about 20 minutes. Yum!
- Adjusting Thickness: If you like your soup a little thinner, simply add more vegetable or chicken broth while blending. For a creamier texture, consider adding a splash of coconut milk or a dollop of Greek yogurt when blending—trust me, it’s divine!
- Safety First: Remember to be careful when blending hot liquids. If using a regular blender, let the soup cool slightly before blending to avoid splattering. Always cover the lid with a kitchen towel to keep it secure and allow steam to escape safely.
- Make it Ahead: This soup stores beautifully! Make a big batch and store leftovers in an airtight container in the fridge for up to 4 days. It tastes even better the next day when the flavors have had time to meld.
- Freezing for Later: Want to save some for a rainy day? This soup freezes wonderfully! Just let it cool completely, then transfer to freezer-safe containers. It’ll keep for about 2-3 months. When you’re ready to enjoy, simply thaw in the fridge overnight and reheat on the stove.
These tips will surely help you create a deliciously comforting high protein blended soup that you’ll want to make again and again. Happy cooking!
Nutritional Information
Now, I know many of you are curious about the nutritional benefits of this delightful high protein blended soup. So, let’s break it down! Keep in mind that these values are estimates and can vary based on the specific ingredients you choose to use.
- Serving Size: 1 cup
- Calories: Approximately 200
- Protein: About 10g
- Fat: Approximately 5g
- Carbohydrates: Roughly 30g
- Sugar: About 2g
- Sodium: Approximately 400mg
- Fiber: Around 10g
This soup is not only comforting but also a fantastic way to sneak in some extra protein and fiber into your diet. It’s a satisfying meal that keeps you feeling full and nourished. Enjoy every spoonful knowing you’re treating yourself well!
Why You’ll Love This Recipe
- Quick and Easy: This recipe comes together in just about 30 minutes, making it perfect for a busy weeknight dinner.
- Nutritious: Packed with protein and fiber, each bowl is a wholesome meal that keeps you feeling satisfied.
- Comforting: There’s nothing like a warm, blended soup to soothe the soul and bring a sense of comfort to your day.
- Versatile: You can easily customize this soup with any beans or vegetables you have on hand, making it a great way to use up leftovers.
- Freezer-Friendly: Make a big batch and store it for later—this soup freezes beautifully for those days when you need a quick meal!
- Simple Ingredients: With just a handful of everyday ingredients, you can whip up this delightful soup without a trip to the store.
- Perfect for Any Season: Whether it’s hot or cold outside, this soup is a comforting option year-round!
Variations
Now, let’s get creative with our high protein blended soup! One of the best things about this recipe is how easy it is to customize. Here are some delightful variations to try that’ll keep your soup exciting and full of flavor!
- Beans Galore: Switch up the beans for some variety! Use black beans for a deeper flavor, or white beans like cannellini for a creamier texture. Chickpeas add a wonderful nuttiness and also blend beautifully.
- Herb Heaven: Experiment with different herbs to give your soup a fresh twist. Add fresh basil or parsley for a burst of flavor. If you enjoy a bit of heat, try adding a pinch of red pepper flakes or some fresh jalapeños for a spicy kick!
- Veggie Delight: Don’t feel limited to just carrots, celery, and spinach! Try adding zucchini, bell peppers, or even sweet potatoes for a touch of sweetness. Frozen mixed vegetables are also a super convenient option if you’re in a pinch!
- Spice It Up: If you love a bit of warmth, sprinkle in some cumin or paprika for an earthy flavor. A dash of curry powder can take your soup on a whole new flavor journey—so comforting!
- Cheesy Goodness: For a rich, creamy version, stir in some grated cheese like parmesan or cheddar right before serving. It melts beautifully and adds an extra layer of flavor!
- Nutty Twist: Blend in a tablespoon of tahini or almond butter for a nutty flavor and an extra protein boost. It sounds unusual but trust me, it’s delicious!
- Savory Additions: Toss in some cooked quinoa or lentils for an added protein punch and texture. They blend in nicely and make the soup even heartier!
Feel free to mix and match these ideas to create your perfect bowl of high protein blended soup. The possibilities are endless, and I can’t wait for you to discover your favorite combination!
Storage & Reheating Instructions
Now that you’ve whipped up this delightful high protein blended soup, let’s talk about how to store those delicious leftovers! Proper storage is key to keeping your soup fresh and tasty, so here are my best tips for ensuring you enjoy every last drop.
Storing Leftovers: Once your soup has cooled, transfer it to an airtight container. This helps to lock in the flavors and keeps it from absorbing any unwanted odors from the fridge. It’s best to store the soup in single-serving portions if you can—this way, you can easily grab just what you need for a quick meal.
Your soup will stay fresh in the refrigerator for up to 4 days. If you think you won’t finish it in that time, don’t worry! This soup freezes beautifully, making it perfect for meal prepping.
Freezing for Later: To freeze, let the soup cool completely, then pour it into freezer-safe containers or heavy-duty freezer bags. If you’re using bags, lay them flat in the freezer—they’ll stack nicely and save space! Just be sure to leave a little room at the top of the container or bag, as the soup will expand when frozen. It can last in the freezer for about 2-3 months.
Reheating Your Soup: When you’re ready to enjoy your soup again, simply thaw it in the refrigerator overnight if frozen. For reheating, you have a couple of options:
- Stovetop: Pour the thawed soup into a pot and heat over medium-low heat, stirring occasionally. This helps maintain its creamy texture. If it appears too thick, feel free to add a splash of broth or water to loosen it up.
- Microwave: If you’re short on time, you can use the microwave! Transfer the soup to a microwave-safe bowl, cover it loosely with a microwave-safe lid or a paper towel (to avoid splatters), and heat in 1-minute increments, stirring in between until it’s heated through.
And there you have it! With these storage and reheating tips, you can enjoy your comforting high protein blended soup whenever you like. It’s like having a warm hug waiting for you in the fridge or freezer! Happy eating!
FAQ Section
Can I use canned beans instead of cooked beans?
Absolutely! Canned beans are a fantastic time-saver. Just make sure to rinse and drain them before adding to your soup. They’ll work just as well and save you the cooking time!
What if I don’t have vegetable broth?
No worries at all! You can easily substitute with chicken broth if you’re not keeping it vegetarian. If you don’t have broth on hand, just use water—your soup will still be tasty!
Can I make this soup in advance?
Yes, this soup is perfect for meal prep! You can make it a few days in advance and store it in the fridge or even freeze it for later. It’s great to have on hand for those busy days.
Is this soup gluten-free?
Yes! All the ingredients in this high protein blended soup are naturally gluten-free. Just be sure to check the labels on any broth or additional ingredients you might use to ensure they are also gluten-free.
Can I add meat to this soup?
Of course! If you’d like to add some meat for extra protein, cooked chicken or turkey would be great options. Just shred it and mix it in before blending for a heartier soup.
How can I make this soup spicier?
If you enjoy a bit of heat, try adding some diced jalapeños or a pinch of cayenne pepper when you sauté the onions and garlic. You can also sprinkle in some hot sauce to taste after blending!
What if I don’t have a blender?
If you don’t have a traditional blender, no problem! An immersion blender works wonderfully for this soup. If you don’t have that either, you can mash the soup with a potato masher for a chunkier texture—still delicious!
Can I use frozen vegetables?
Definitely! Frozen vegetables are a convenient option and work just as well as fresh. Just toss them in as you would with the fresh veggies, and they’ll cook up nicely in the soup.
How long will leftovers last in the fridge?
Your leftovers will stay fresh in the fridge for about 4 days. Make sure to store them in an airtight container to keep them delicious!
Can I make this soup vegan?
Yes, this recipe is already vegetarian, and to make it vegan, just stick with vegetable broth and skip any dairy toppings. It’s hearty and satisfying on its own!
For more information on the health benefits of beans, check out this Healthline article. Beans are a great source of protein and fiber!
For tips on how to store soup effectively, you can refer to this Food Safety article that provides guidelines on safe food storage.
Lastly, if you’re interested in more soup recipes, check out this Chinese Vegetable Soup recipe for another comforting option!
Print
High Protein Blended Soup Recipes for Comfort and Wellness
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A comforting and nutritious high protein blended soup that is easy to prepare.
Ingredients
- 2 cups of cooked beans (any variety)
- 1 cup of vegetable broth
- 1 cup of chopped vegetables (carrots, celery, spinach)
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 teaspoon of olive oil
- Salt and pepper to taste
- Optional: herbs like thyme or basil
Instructions
- Heat olive oil in a pot over medium heat.
- Add onion and garlic, sauté until fragrant.
- Stir in chopped vegetables, cook for 5 minutes.
- Add cooked beans and vegetable broth, bring to a boil.
- Reduce heat and simmer for 15 minutes.
- Blend the soup until smooth.
- Season with salt, pepper, and herbs.
Notes
- Use any beans you prefer, like kidney or chickpeas.
- Substitute vegetable broth with chicken broth if desired.
- Add more water for a thinner consistency.
- Frozen vegetables can be used for convenience.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soup
- Method: Blending
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 200
- Sugar: 2g
- Sodium: 400mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 10g
- Protein: 10g
- Cholesterol: 0mg
Keywords: high protein blended soup recipes
