Protein soup ideas that are perfect for the nip in the air

As the air turns crisp and evenings grow longer, there’s nothing more comforting than a warm, hearty bowl of soup. Packed with flavour and protein, these soups strike the perfect balance, nourishing without feeling too “healthy.” From creamy cauliflower to sweet potato and black bean, each recipe is a hug in a bowl.

Sweet potato and black bean

Ingredients

Extra-virgin olive oil, as needed

1 medium onion, finely chopped

3 garlic cloves, minced

1 large sweet potato, peeled and cut into small cubes

1½ cups dal of your choice (red lentils work especially well), rinsed

2 tablespoons chilli powder

1 teaspoon mixed dried herbs

½ teaspoon paprika

1 tablespoon tomato paste

1 cup tomato purée

1 cup cooked black beans or rajma

1 cup vegetable broth, plus more as needed

Salt and freshly ground black pepper, to taste

Fresh lime juice, for finishing

For serving (optional):

Avocado slices, chopped spring onions, shredded cheese or vegetarian cheese, sour cream or yoghurt

Method:

1. Heat a drizzle of olive oil in a large pot over medium heat. Add the onion and cook until soft and translucent, about five minutes. Stir in the garlic and cook for another minute, until fragrant.

2. Add the sweet potato cubes and season lightly with salt and pepper. Stir in the chilli powder, mixed herbs, and paprika, and cook for one to two minutes to bloom the spices.

3. Stir in the tomato paste and cook briefly until it deepens in colour. Add the tomato purée, dal, black beans, and vegetable broth. Stir well to combine.

4. Bring the soup to a gentle boil, then reduce the heat and simmer, partially covered, until the sweet potatoes and dal are tender and the soup has thickened, about 30 to 35 minutes. Add a splash of water or broth if it becomes too thick.

5. Taste and adjust seasoning with more salt, pepper, or chilli powder if needed. Finish with a squeeze of fresh lime juice.

6. Serve hot, topped with avocado, spring onions, cheese, and sour cream as desired.

Creamy cauliflower, leek soup
 

Ingredients

1 cup raw cashews

1 tablespoon extra-virgin olive oil, plus more for finishing

2 large leeks, diced (white and light green parts only)

4 garlic cloves, chopped

1 teaspoon dried thyme

1 teaspoon dried oregano

½ teaspoon crushed red pepper flakes (optional)

6 cups vegetable broth (total)

1 cup cauliflower florets

1 tablespoon lemon juice

Salt and freshly ground black pepper, to taste
 

Method:

1. Place the cashews in a heatproof bowl and cover with boiling water. Let it soak for 15 minutes, then drain and set aside.

2. Heat the olive oil in a large pot over medium heat. Add the leeks and cook, stirring occasionally, until soft and lightly golden, about 5 minutes.

3. Add the garlic, thyme, oregano, and red pepper flakes, if using. Cook for about one minute, until fragrant.

4. Pour in the vegetable broth and add the drained cashews and cauliflower florets. Season with salt and pepper. Bring to a boil, then reduce the heat and simmer until the cauliflower is very tender, about 12–15 minutes.

5. Carefully blend the soup until smooth and creamy, using a blender or immersion blender. Return to the pot and gently reheat if needed.

6. Stir in the lemon juice and adjust the seasoning to taste.

7. Serve warm with a drizzle of olive oil on top.
 

Vegetable lentil soup

Ingredients

2 tablespoons extra-virgin olive oil

2 celery stalks, sliced

2 medium carrots, chopped

1 small onion, chopped

3 garlic cloves, sliced

1 cup cooked dal of your choice

1 cup tomato purée

3 cups vegetable broth

1 teaspoon smoked paprika

1 tablespoon mixed dried herbs (your choice)

Kosher salt and freshly ground black pepper, to taste

½ cup broccoli, finely chopped

1 tablespoon lemon juice
 

Method:

1. Heat the olive oil in a medium pot over medium heat. Add the celery, carrots, and onion. Cook, stirring occasionally, until softened, about six to eight minutes.

2. Add the garlic and cook for about one minute, until fragrant. Stir in the smoked paprika and mixed herbs and cook briefly to bloom the spices.

3. Add the cooked dal, tomato purée, and vegetable broth. Season with salt and pepper and bring to a gentle boil.

4. Reduce the heat and simmer for 15 to 20 minutes, allowing the flavours to meld. Stir in the chopped broccoli and cook until just tender, about three to four minutes.

5. Remove from the heat, stir in the lemon juice, and adjust seasoning to taste.

6. Serve hot on its own or with crusty bread.
 

Image credits: Pexels 
 

Also read: A new luxury address unveils itself—one experience at a time

Also read: Where design meets music: Open Atelier Mumbai’s quiet revolution