Hey there, fellow food lovers! I’m so excited to share one of my absolute go-to recipes for a high protein blended soup that’s not only super nutritious but also incredibly easy to whip up, even if you’re just starting out in the kitchen. Trust me, there’s something so satisfying about creating a warm, comforting bowl of soup from scratch. The flavors meld together beautifully, and the smooth texture? Oh, it’s just divine!
This recipe is perfect for busy weeknights or when you’re in the mood for something healthy yet hearty. Plus, you really can’t go wrong with the ingredients—feel free to toss in any veggies you have lying around. It’s all about making it work for you! So grab your pot and your blender, and let’s dive into this cozy culinary adventure together!
Ingredients List
Here’s what you’ll need to make this delicious high protein blended soup. It’s super simple, and you probably have most of these ingredients on hand already!
- 2 cups of cooked beans (I love using black beans or chickpeas, but feel free to experiment with your favorites!)
- 1 cup of vegetable or chicken broth (this adds a lovely depth of flavor)
- 1 cup of diced vegetables (think carrots, celery, or spinach—whatever you have will work beautifully!)
- 1 tablespoon of olive oil (for that nice sautéing goodness)
- 1 teaspoon of garlic powder (because garlic makes everything better!)
- Salt and pepper to taste (don’t be shy with the seasoning!)
That’s it! Just a handful of wholesome ingredients that come together to create a nutritious bowl of comfort. Make sure to have everything prepped and ready to go, and you’ll be on your way to soup heaven in no time!
How to Prepare High Protein Blended Soup
Now that you’ve got your ingredients ready, let’s get cooking! I promise this process is as easy as pie (or should I say soup?). We’ll break it down step by step, so you’ll feel like a pro in no time!
Step 1: Sauté the Vegetables
First things first, grab your pot and heat up that tablespoon of olive oil over medium heat. You want it nice and warm, but not smoking! Once it’s shimmering, toss in your diced vegetables. Give them a gentle stir and let them sauté for about 5 minutes. This step is super important because softening the veggies brings out their natural sweetness and flavor, making your soup even more delicious. You’ll know they’re ready when they start to look a bit tender and fragrant. Yum!
Step 2: Combine Ingredients
Next up, it’s time to add the star players! Stir in your cooked beans, broth, garlic powder, and a sprinkle of salt and pepper. This is where the magic happens! Make sure everything is mixed well together. The beans will add that lovely protein boost, and the broth will create a rich, savory base for your soup. Don’t worry if it looks a little chunky at this stage—it’s all part of the process!
Step 3: Simmer the Mixture
Now bring that mixture to a gentle boil. Once you see those little bubbles popping up, reduce the heat and let it simmer for about 10 minutes. This simmering time is crucial—it allows all those flavors to mingle and develop beautifully. Just keep an eye on it, and if it starts to boil too vigorously, turn the heat down a notch. You want it to be a nice, relaxed simmer!
Step 4: Blend the Soup
Once your soup has simmered to perfection, it’s blending time! If you have an immersion blender, this is your moment to shine. Just stick it right into the pot and blend until smooth. If you’re using a regular blender, carefully transfer the soup in batches (make sure it’s not too hot to avoid splatters—ouch!). Blend until you reach that creamy, velvety texture that’s oh-so-satisfying. Trust me, your taste buds will thank you!
Step 5: Final Heating
After blending, pour the soup back into the pot and let it heat through for a couple of minutes. This is just to make sure it’s warm enough to serve. Give it a taste and adjust the seasoning if you feel like it needs a little extra kick. And voilà! Your high protein blended soup is ready to be enjoyed. How easy was that?
Nutritional Information
Now, let’s talk about the goodness packed into this high protein blended soup! Each serving is not only delicious but also loaded with nutrients that will keep you feeling great. Here’s the estimated nutritional breakdown for one cup of this amazing soup:
- Calories: 200
- Protein: 12g (Hello, muscle fuel!)
- Fat: 5g
- Saturated Fat: 1g
- Carbohydrates: 30g
- Fiber: 10g (so good for digestion!)
- Sugar: 2g
- Sodium: 400mg
- Cholesterol: 0mg
With this soup, you’re not just enjoying a bowl of warmth; you’re also nourishing your body with plant-based protein and fiber. Plus, it’s a fantastic way to sneak in those veggies! So, as you savor each spoonful, you can feel good knowing you’re treating yourself to something wholesome and satisfying. Enjoy!
Tips for Success
Alright, folks! Let’s make sure you crush this high protein blended soup with a few simple tips that’ll help you avoid any hiccups along the way. I promise it’s all about the little details!
- Adjusting Thickness: If you find your soup too thick for your liking, don’t stress! Just add a splash more broth or water until you reach your desired consistency. It’s all about making it perfect for your taste!
- Seasoning: Taste as you go! Sometimes a little extra pinch of salt or a dash of pepper can elevate the flavors beautifully. Remember, each bean and veggie can have a different flavor profile, so don’t be shy about adjusting!
- Veggie Variations: Use whatever veggies you have on hand! If you’re feeling adventurous, throw in some zucchini, sweet potatoes, or even bell peppers. They all add their own unique twist to the soup!
- Blending Safety: If you’re using a regular blender, allow the soup to cool slightly before blending. Hot soup can create steam and splatter, so be careful! If you have an immersion blender, you’re all set right in the pot!
- Storage: This soup keeps well in the fridge for a few days, so don’t hesitate to make a big batch! Just store it in an airtight container, and when you’re ready to enjoy it again, reheat gently on the stove.
With these tips, you’ll be well on your way to mastering this delicious high protein blended soup. Cooking should be fun and stress-free, so don’t worry if things aren’t perfect. Just enjoy the process, and remember, I’m cheering you on every step of the way!
Variations on High Protein Blended Soup Recipes
Now that you’ve mastered the basic recipe, let’s have some fun with variations! One of the best things about this high protein blended soup is its flexibility. You can easily switch things up to suit your taste or what you have in your pantry. Here are some delicious ideas to inspire your next batch:
- Different Beans: While black beans and chickpeas are fantastic, don’t be afraid to mix it up! Try using kidney beans, white beans, or even lentils for a different flavor and texture. Each type of bean brings its own unique nuttiness and creaminess to the soup!
- Add More Greens: If you’re a fan of greens, toss in some kale, Swiss chard, or even arugula! Just chop them up and add them in with the vegetables. They’ll wilt down beautifully and add extra nutrients and color to your soup.
- Spice it Up: Want a little kick? Add some diced jalapeños or a sprinkle of red pepper flakes when you sauté the vegetables. You could also stir in a teaspoon of your favorite curry powder or smoked paprika for a whole new flavor profile!
- Herb Infusion: Fresh herbs can elevate your soup to another level! Try adding a handful of fresh basil, cilantro, or parsley right before blending. You can even use dried herbs like thyme or oregano while sautéing for an aromatic boost.
- Creamy Variants: If you’re craving a creamier texture, you can add a splash of coconut milk or a dollop of Greek yogurt after blending. This will not only make your soup richer but also add a delightful creaminess that’s hard to resist!
- Roasted Veggies: For a deeper flavor, consider roasting your vegetables before adding them to the pot. Toss them with a little olive oil and salt, roast them until they’re golden, and then add them to the soup. The caramelization will bring out their sweetness!
Feel free to mix and match these variations based on what you’re in the mood for! The beauty of this high protein blended soup is that it’s all about personalizing it to make it your own. So get creative, and let your kitchen be your playground!
Serving Suggestions
Now that your high protein blended soup is ready to shine, let’s talk about what to serve alongside it! There are so many delicious options to elevate your meal and create a satisfying dining experience. Trust me, these pairings will complement the flavors of your soup beautifully!
- Crispy Bread: A slice of crusty bread or a warm baguette is a classic choice. You can even toast it lightly and rub a bit of garlic on top for an extra kick. It’s perfect for dipping and soaking up that creamy soup!
- Salad: A fresh green salad with a zesty vinaigrette can provide a lovely contrast to the warm, comforting soup. Think mixed greens, cherry tomatoes, and perhaps some avocado—something light and refreshing to balance the meal.
- Grilled Cheese: If you’re in the mood for something indulgent, a gooey grilled cheese sandwich is a match made in heaven! The melty cheese and crispy bread pair perfectly with the smooth soup.
- Roasted Veggies: For a wholesome side, consider roasting some seasonal vegetables. Carrots, bell peppers, or zucchini seasoned with olive oil and herbs will add a lovely depth of flavor and texture alongside your soup.
- Quinoa or Rice: A scoop of fluffy quinoa or brown rice can turn your soup into a heartier meal. They add a nice nutty flavor and a dose of extra nutrients, making it even more satisfying!
- Herb Garnish: Don’t forget to top your soup with a sprinkle of fresh herbs like cilantro, parsley, or chives just before serving. It adds a pop of color and a burst of freshness that really brightens the dish.
With these serving suggestions, you’re all set to create a delightful meal that’s both nourishing and delicious. Enjoy experimenting with different combinations, and remember, there are no rules—just follow your taste buds! Happy cooking!
Storage & Reheating Instructions
Now that you’ve got some delicious high protein blended soup on your hands, you might be wondering how to store those lovely leftovers! No worries—I’ve got you covered with some simple tips to keep your soup fresh and tasty for days to come.
First off, let your soup cool down to room temperature before storing it. This will prevent condensation from forming in the container, which can make your soup watery. Once it’s cooled, transfer your soup into an airtight container—this will help lock in all that wonderful flavor!
You can store your soup in the refrigerator for up to 4 days. Just keep it sealed tight, and you’ll be good to go! If you want to keep it for a longer period, consider freezing it. To freeze, pour the soup into freezer-safe containers or resealable plastic bags. Make sure to leave a little space at the top, as liquids expand when frozen. Your soup can last in the freezer for about 2 to 3 months.
When you’re ready to enjoy your soup again, reheating is super easy! If it’s frozen, it’s best to thaw it overnight in the refrigerator. This way, it’ll be ready to go when you are. For reheating, you can simply pour the soup into a pot over medium heat and warm it gently, stirring occasionally. If it seems too thick, feel free to add a splash of broth or water to reach your desired consistency.
If you’re in a hurry, you can also reheat individual portions in the microwave. Just make sure to use a microwave-safe bowl and cover it to prevent splatters. Heat in short intervals, stirring in between, until it’s warmed through. And there you have it—easy storage and reheating tips that’ll keep your high protein blended soup delicious every time!
High Protein Blended Soup Recipes: 5 Steps to Easy Comfort
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A nutritious high protein blended soup that is easy to make and perfect for beginners.
Ingredients
- 2 cups of cooked beans (e.g., black beans or chickpeas)
- 1 cup of vegetable or chicken broth
- 1 cup of diced vegetables (e.g., carrots, celery, spinach)
- 1 tablespoon of olive oil
- 1 teaspoon of garlic powder
- Salt and pepper to taste
Instructions
- Heat the olive oil in a pot over medium heat.
- Add the diced vegetables and sauté for 5 minutes until they soften.
- Stir in the cooked beans, broth, garlic powder, salt, and pepper.
- Bring the mixture to a boil, then reduce heat and simmer for 10 minutes.
- Remove from heat and let cool slightly.
- Blend the soup until smooth using an immersion blender or a regular blender.
- Return the soup to the pot and heat through before serving.
Notes
- Feel free to use any vegetables you have on hand.
- Adjust the thickness by adding more broth if needed.
- Top with fresh herbs for added flavor.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Soup
- Method: Blending
- Cuisine: General
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: 12g
- Cholesterol: 0mg
Keywords: high protein blended soup recipes
