Creamy soups are a great opportunity to sneak some more vegetables and—surprise, surprise—protein into your diet. This heavenly spiced soup is a nutritious companion to any meal.

For more about this recipe: Cooking with Protein Powder

  • 4Servings

Ingredients

  • 1 Tbs. grapeseed oil

  • 1 yellow onion, chopped

  • ½ tsp. salt

  • 1 head cauliflower, cut into small florets 

  • 2 garlic cloves, chopped

  • 1 Tbs. ginger, chopped

  • 1 Tbs. garam masala powder 

  • ¼ tsp. cayenne powder 

  • ¼ tsp. black pepper

  • 2 cups low-sodium vegetable broth

  • 1/3 cup unflavored protein powder

  • Juice of ½ lime

  • 1 cup unsweetened plain cashew milk 

  • 1 cup crunchy chickpeas (optional)

  • ½ cup cilantro, chopped

Preparation

  1. Heat oil in large saucepan over medium heat. Add onion and salt; cook until onion has softened and is beginning to darken, about 5 minutes. Add cauliflower, garlic, and ginger to pan, and heat 3 minutes. Stir in garam masala, cayenne, and black pepper, and heat 30 seconds more. Pour in broth and 2 cups water. Bring to a boil, reduce heat to low, cover, and simmer 20 minutes.
  2. Place soup in blender or food processor, along with protein powder and lime juice, and blend until very smooth. Return to pan, stir in cashew milk, and heat through.
  3. Divide soup among serving bowls and garnish with crispy chickpeas (if using) and cilantro. 

Nutrition Information

  • Serving Size: Per serving (with whey protein powder):
  • Calories: 160
  • Carbohydrate Content: 15 g
  • Cholesterol Content: 30 mg
  • Fat Content: 6 g
  • Fiber Content: 4 g
  • Protein Content: 14 g
  • Saturated Fat Content: 1 g
  • Sodium Content: 460 mg
  • Sugar Content: 7 g
Creamy Asparagus Soup

Creamy Asparagus Soup

Warm up to this delicious, heart-healthy asparagus soup. Asparagus is a particularly rich source of folate, which is essential for a healthy cardiovascular system.

This collagen-rich soup hits the healthful spot on cold winter nights.

Winter Warmer Blended Soup

If you struggle with digesting beans, add a 1-inch strip of dried kombu (a type of Japanese seaweed) when you add the broth; remove it before you purée the soup.

Spring pea soup recipe

Spring Fresh Pea Soup

Made with fresh peas, this light and lovely soup is a nutrient-loaded, super-fresh alternative to traditional split pea soup with ham.

Japanese Sweet Potato Soup with Rice & Nori Croutons recipe.

Japanese Sweet Potato Soup

This creamy vegan soup is topped with crispy rice “croutons” laced with seaweed; we used crumbled nori, but kelp or dulse flakes would work as well.