Prepping a cozy pot of soup or stew sounds like it takes quite the effort, time and ingredients — and let's not downplay the clean-up process. But if you have a high-speed blender in your kitchen arsenal, you may want to rethink your hesitation.
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You don't need hours of time to make these healthy blended soup recipes— many of these only require a full-sized blender or an immersion blender along with a few other tools.
These recipes are also high in protein, which means you'll feel satisfied after you finish your steamy (or cold) bowl.
1. Tortilla Blender Soup
- 386 calories
- 14 grams of protein
Fresh tortilla soup in less than 10 minutes — and minimal clean-up? Sign us up. All you need is a high-speed blender and a handful of ingredients to whip up this high-protein, high-fiber soup.
Consider swapping your sour cream topping with a spoonful of Greek yogurt — it tastes a lot like sour cream but is lower in fat and higher in protein.
Get the Tortilla Blender Soup recipe and nutrition info at Blender Happy.
2. Thai-Inspired Pea Soup
- 358 calories
- 11 grams of protein
Coconut milk gives this Thai-inspired pea soup a nice, thick texture while lemongrass paste, ginger, lime and shallots add savoriness that'll make you want to add this recipe to your monthly rotation.
Get the Thai-Inspired Pea Soup recipe and nutrition info at Running to the Kitchen.
3. Creamy Chicken Enchilada Soup
- 231 calories
- 24 grams of protein
If you're looking for a soup recipe that's high in protein and requires little clean-up, you'll want to add this enchilada soup to the menu.
Considering the daily recommended value for sodium is less than 2,300 milligrams per day, this recipe is a bit on the higher end, according to the FDA. So, you'll want to keep an eye on your salt intake for the rest of the day.
Get the Creamy Chicken Enchilada Soup recipe and nutrition info at The Salted Pepper.
4. Creamy Chickpea Soup
- 230 calories
- 11 grams of protein
This chickpea soup ticks all the boxes: It's low in sodium, free of cholesterol and a great source of protein and fiber.
Although this soup only takes about 20 minutes to prepare (and will serve the whole family), it does require that you use both your blender and the stove, so you may need to spend some extra time cleaning up.
Get the Creamy Chickpea Soup recipe and nutrition info at Whole Foods Market.
5. Pizza Soup
- 150 calories
- 8 grams of protein
Pizza doesn't have to be special-occasion-only, especially with this low-carb pizza soup recipe. This soup combines all the standard pizza ingredients but you can swap the pepperoni and salami for chicken or turkey if you want a leaner protein.
Although this recipe suggests you use a Vitamix blender, any high-speed blender will get the job done.
Get the Pizza Soup recipe and nutrition info at Vitamix.
6. Broccoli Cheddar Soup
- 465 calories
- 15 grams of protein
Broccoli cheddar soup is as cozy as soup can get. And the 15-minute total cook time makes this recipe all the more appealing.
When you're buying the bread needed for this recipe, try to prioritize whole-grain varieties. Unlike refined flour breads, whole-grain versions are full of nutrients like fiber and B vitamins, says Bonnie Taub-Dix, RD, author of Read It Before You Eat It: Taking You from Label to Table.
Get the Broccoli Cheddar Soup recipe and nutrition info at 101 Cookbooks.
7. Healthy Slow Cooker and Blender Chicken Potato Soup
- 197 calories
- 21 grams of protein
For this recipe, you'll need a blender and a slow cooker. But despite the (somewhat) tedious clean-up process, the end result is worth it.
A whole meal in a bowl, this soup is loaded with hearty ingredients, including chicken breast, russet potatoes, carrots and celery. Plus, this one starts in a slow cooker and takes about 8 hours total, so you can prep it at the start of your day and enjoy a warm bowl for dinner.
Get the Healthy Slow Cooker and Blender Chicken Potato Soup recipe and nutrition info at The Healthy Treehouse.
8. Black Bean Soup
- 475 calories
- 27 grams of protein
Black beans are rich in protein (about 15 grams per cup, according to the USDA), so throwing them into a soup is a simple way to add heartiness to your bowl.
While this recipe calls for chicken broth, you can substitute it with some standard veggie broth if you want to keep your meal plant-based.
Get the Black Bean Soup recipe and nutrition info at Once Upon a Chef.
9. Lentil Soup
- 290 calories
- 14 grams of protein
Lentil soup is an easy way to hit your protein goals on a meatless Monday (or if you're following a vegetarian diet). This recipe is completely vegetarian and only takes about an hour of total prep time.
This Mediterranean-inspired recipe makes about four servings and can be stored in an air-tight container for up to a whole week. Or, if you want to meal prep for the future, you can store bowls in the freezer for up to about 30 days.
Get the Lentil Soup recipe and nutrition info at Jessica Gavin.