If you’re looking for a warm, comforting dish that’s packed with nutrition, let me introduce you to my favorite high protein blended soup! This recipe is not only easy to whip up but is also brimming with flavor and goodness. With hearty cooked beans and vibrant spinach, every bowl is a delightful blend of creamy texture and fresh taste. Plus, it’s vegan and full of protein—perfect for a quick lunch or a cozy dinner. Trust me, once you try this soup, you’ll keep coming back for more. It’s the kind of recipe that makes you feel good from the inside out and nourishes your body with every spoonful. Let’s dive into the ingredients and get cooking!
Ingredients for High Protein Blended Soup Recipes
Gather these simple yet nourishing ingredients to create your delicious high protein blended soup:
- 2 cups cooked beans (I love using black beans or chickpeas for their rich flavor and texture)
- 1 cup vegetable broth (this adds a depth of flavor that really brings everything together)
- 1 cup spinach (fresh or frozen works—it’s a great way to sneak in some greens!)
- 1 cup diced tomatoes (I prefer using canned for convenience, but fresh works too)
- 1 onion, chopped (a sweet onion adds a lovely base flavor)
- 2 cloves garlic, minced (because who doesn’t love garlic?)
- 1 teaspoon cumin (for that warm, earthy spice that elevates the soup)
- Salt and pepper to taste (don’t skip these—you want to season to perfection!)
These ingredients come together to create a soup that’s not only tasty but also packed with protein and nutrients. So, let’s get started on this cozy dish!
How to Prepare High Protein Blended Soup Recipes
Now that we’ve got our ingredients ready, let’s get cooking! This part is super straightforward, and I promise you’ll have a delicious soup in no time. Just follow these simple steps:
Step-by-Step Instructions
- First, heat a pot over medium heat. This is where all the magic happens!
- Once the pot is warm, add your chopped onion and minced garlic. Sauté them for about 3-4 minutes, or until they become soft and fragrant. Trust me, your kitchen will smell amazing!
- Next, toss in the diced tomatoes, cooked beans, spinach, and vegetable broth. Stir everything together to combine the flavors.
- Season the mixture with cumin, salt, and pepper to taste. Don’t be shy with the seasoning—it really brings out the best in the soup!
- Bring the pot to a boil, then reduce the heat and let it simmer for about 10 minutes. This allows all those wonderful flavors to meld together.
- After simmering, it’s time to blend! Carefully pour the soup into a blender (or use an immersion blender right in the pot) and blend until smooth. If you want it creamier, feel free to add a splash more broth or water!
- Finally, serve the soup hot, and enjoy every comforting spoonful!
And there you have it! A nourishing high protein blended soup that’s as easy to make as it is to devour. Perfect for any day of the week!
Why You’ll Love This Recipe
Oh my goodness, where do I even start? This high protein blended soup is an absolute game changer! First off, it comes together in just about 30 minutes—perfect for those busy weeknights when you want something hearty but don’t have a ton of time to spend in the kitchen. You just can’t beat that!
And let’s talk about flavor. The combination of savory beans, fresh spinach, and zesty tomatoes creates a rich, satisfying taste that’s simply irresistible. I mean, who knew a soup could be so deliciously filling? Plus, it’s packed with protein to keep you energized and satisfied.
But what I love most is how versatile this recipe is. Whether you’re vegan, vegetarian, or just looking to sneak some extra nutrients into your diet, this soup fits the bill beautifully. You can easily swap out ingredients to suit your taste or dietary needs, making it a fantastic go-to for any occasion. Trust me, once you try it, you’ll find yourself making it again and again!
Tips for Success
Let me share some of my best tips to help you make this high protein blended soup absolutely perfect! First things first, when it comes to blending, you want to find that sweet spot between smooth and chunky. If you prefer a creamier texture, blend it longer until it’s velvety, or add a little extra broth. But if you like some texture, pulse it a few times instead!
Another tip is to taste as you go. Seriously, don’t skip this step! Adjust the seasoning to your liking; sometimes a pinch more salt or a dash of pepper can make a world of difference. If you want a bit of heat, consider adding a splash of hot sauce or a sprinkle of red pepper flakes. Yum!
Lastly, don’t hesitate to get creative! Try throwing in a handful of fresh herbs like basil or cilantro at the end for a pop of flavor. You can also add a squeeze of lemon juice for brightness—it really elevates the whole dish. Just remember, this soup is all about making it your own, so have fun experimenting!
Variations on High Protein Blended Soup Recipes
One of the best things about this high protein blended soup is how adaptable it is! You can easily switch things up to suit your taste or what you have on hand. Here are some fun variations to inspire your creativity:
- Different Beans: While black beans and chickpeas are fantastic, don’t hesitate to experiment with other cooked beans like kidney beans, pinto beans, or even lentils. Each type brings its own unique flavor and texture to the mix!
- Herb Infusion: Fresh herbs can take your soup to the next level. Try adding a handful of fresh basil, cilantro, or parsley at the end for a burst of freshness. You could also toss in some dried herbs like oregano or thyme while it simmers for a deeper flavor.
- Spice it Up: If you like a little heat, consider adding diced jalapeños or a pinch of cayenne pepper when you sauté the onions and garlic. It adds a lovely kick that balances beautifully with the creaminess of the soup!
- Veggie Boost: Sneak in more veggies by adding diced carrots, bell peppers, or zucchini to the pot. They not only enhance the nutrition but also add vibrant colors and textures.
- Creamy Twist: For an even creamier soup, blend in a scoop of avocado or a splash of coconut milk after cooking. It gives the soup a luxurious texture and a hint of tropical flavor!
- Nutty Flavor: Toasted nuts or seeds can add a delightful crunch and richness. Try topping your soup with sunflower seeds, pumpkin seeds, or even slivered almonds before serving.
These variations are just the tip of the iceberg! The beauty of this recipe is that it allows you to get creative and make it your own. So don’t be afraid to play with different ingredients and flavors until you find your perfect blend!
Nutritional Information
When it comes to hearty soups, knowing the nutritional breakdown is super helpful, especially if you’re keeping an eye on your dietary needs. Here’s the typical nutritional information per serving of this delicious high protein blended soup:
- Calories: 180
- Fat: 2g
- Protein: 10g
- Carbohydrates: 30g
- Fiber: 10g
- Sugar: 2g
- Sodium: 400mg
- Cholesterol: 0mg
Keep in mind, these values are estimates and can vary based on the specific ingredients you use. But overall, you can feel great about enjoying this soup, knowing it’s packed with protein and nutrients to fuel your day!
FAQ Section
I know you might have a few questions about making this high protein blended soup, and I’m here to help! Here are some of the most common queries I get, along with my answers:
Can I use frozen beans instead of cooked beans?
Absolutely! Frozen beans can be a time-saver. Just make sure they’re fully cooked and thawed before adding them to the soup.
What can I substitute for vegetable broth?
If you don’t have vegetable broth, feel free to use water or chicken broth if it’s not a vegan option for you. Just keep in mind that the flavor might be slightly different!
How long can I store the leftovers?
You can keep leftovers in an airtight container in the fridge for up to 3 days. Just reheat gently on the stove or microwave, adding a splash of broth if it thickens up too much.
Can I add more vegetables?
Definitely! This soup is super versatile. You can toss in any veggies you like, such as carrots, bell peppers, or zucchini. Just chop them up small and add them in with the onions and garlic!
What’s the best way to reheat the soup?
Reheating on the stovetop is usually best to maintain the soup’s texture. Just warm it over low heat, stirring occasionally. If using a microwave, heat it in short intervals and stir in between to ensure even heating.
Can I freeze this soup?
Yes, you can freeze this soup! Just let it cool completely, then transfer it to a freezer-safe container. It should last for about 2-3 months in the freezer. Thaw in the fridge overnight before reheating.
What if I don’t have a blender?
If you don’t have a blender, no worries! You can use a potato masher for a chunkier texture or an immersion blender if you have one. Just blend right in the pot for convenience!
I hope these FAQs help you on your soup-making journey! If you have any other questions, feel free to ask. Enjoy your delicious, high protein blended soup!
Storage & Reheating Instructions
Storing leftovers properly is key to enjoying this high protein blended soup later on! Once you’ve savored your serving, let the soup cool down to room temperature. Then, transfer it to an airtight container. It should keep well in the fridge for up to 3 days. Just make sure to label it so you can enjoy it at its freshest!
If you’re planning to save it for longer, you can freeze the soup! Just let it cool completely, then pour it into freezer-safe containers or even freezer bags (make sure to leave a little space for expansion). It can be frozen for about 2-3 months. When you’re ready to enjoy it again, simply thaw it in the fridge overnight.
Now, when it comes to reheating, I recommend doing it gently on the stovetop for the best flavor and texture. Just pour the desired amount into a pot, add a splash of broth or water if it seems thick, and warm it over low to medium heat, stirring occasionally until it’s hot throughout. If you prefer using a microwave, transfer it to a microwave-safe bowl, cover it loosely, and heat in short intervals, stirring in between to ensure even heating. Just be careful, as it can get hot quickly!
And there you have it! With these storage and reheating tips, you can savor this nutritious soup multiple times, keeping it just as delicious as the first bowl. Enjoy!
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High Protein Blended Soup Recipes for Ultimate Comfort
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
A nutritious high protein blended soup that is easy to make and delicious.
Ingredients
- 2 cups cooked beans (e.g., black beans, chickpeas)
- 1 cup vegetable broth
- 1 cup spinach
- 1 cup diced tomatoes
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon cumin
- Salt and pepper to taste
Instructions
- Heat a pot over medium heat.
- Add onions and garlic; sauté until soft.
- Add tomatoes, beans, spinach, and broth.
- Season with cumin, salt, and pepper.
- Bring to a boil, then reduce heat and simmer for 10 minutes.
- Blend the soup until smooth.
- Serve hot.
Notes
- Can substitute beans with lentils for a different flavor.
- Add herbs for extra flavor.
- Store leftovers in the fridge for up to 3 days.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soup
- Method: Blending
- Cuisine: Vegetarian
Nutrition
- Serving Size: 1 cup
- Calories: 180
- Sugar: 2g
- Sodium: 400mg
- Fat: 2g
- Saturated Fat: 0g
- Unsaturated Fat: 1g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 10g
- Protein: 10g
- Cholesterol: 0mg
Keywords: high protein blended soup recipes
