High-Protein Broccoli Soup

---

Intensity Breakdown

• Chopping Intensity: ★☆☆☆☆ (Just onion, garlic, and broccoli)

• Active Cooking Intensity: ★★☆☆☆ (Sauté, simmer, blend)

• Cleanup Intensity: ★☆☆☆☆ (One pot + blender)

• Flavor Intensity: ★★★★☆ (Savory, umami, slightly nutty)

---

Why This Recipe Works

• High protein without protein powder aftertaste: White beans + unflavored collagen or pea protein blend seamlessly.

• Dairy-free but creamy: Blended cauliflower and beans replace heavy cream.

• One-pot + blender: Minimal dishes, maximum flavor.

• Meal-prep champion: Tastes better on day two and freezes beautifully.

---

Ingredients

For the Soup Base

• 1 tbsp olive oil (or avocado oil)

• 1 medium yellow onion, diced (≈150g)

• 3 cloves garlic, minced

• 1 medium head broccoli (≈450g), stems peeled and chopped, florets separated

• 1 medium russet potato (≈200g), peeled and cubed – adds creaminess

• 1 can (15 oz / 425g) cannellini beans, drained and rinsed

• 4 cups low-sodium vegetable broth (or chicken broth for non-vegan)

• 1 cup unsweetened almond milk (or oat milk for thicker texture)

• 1/2 cup nutritional yeast – cheesy flavor, B vitamins

• 1 scoop (≈30g) unflavored collagen peptides or pea protein isolate

• 1 tsp salt (adjust to taste)

• 1/2 tsp black pepper

• 1/4 tsp smoked paprika (optional, for depth)

For Garnish (Optional)

• 2 tbsp toasted pumpkin seeds (adds crunch + 4g protein)

• Red pepper flakes

• Fresh cracked black pepper

---

Instructions

Step 1: Sauté Aromatics (5 min)

Heat olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add diced onion and cook for 3 minutes until translucent. Add minced garlic and cook for 1 more minute, stirring frequently to avoid burning.

Intensity note: Low heat management. Keep garlic moving – burnt garlic turns bitter.

Step 2: Build the Soup (10 min)

Add the chopped broccoli stems, potato cubes, drained cannellini beans, and vegetable broth. Bring to a boil over high heat, then reduce to a simmer (medium-low). Cover and cook for 10 minutes, or until potatoes are fork-tender.

Step 3: Add Broccoli Florets & Milk (5 min)

Stir in the broccoli florets and almond milk. Simmer uncovered for 5 minutes – this keeps the florets bright green and slightly al dente for texture contrast after blending.

Step 4: Blend Safely

Remove pot from heat. Using an immersion blender, blend directly in the pot until mostly smooth but with small flecks of broccoli for texture.
No immersion blender? Transfer in batches to a countertop blender. Never fill more than halfway with hot liquid – remove the center cap and cover with a kitchen towel to vent steam.

Step 5: Add Protein & Nutritional Yeast

Return pot to low heat. Whisk in nutritional yeast and the protein powder (collagen or pea protein). Stir constantly for 2 minutes until fully dissolved. Taste and adjust salt, pepper, and smoked paprika.

Critical: Do not boil after adding protein powder – high heat can denature some plant proteins and cause clumping. Keep at a gentle warm (≈160°F / 70°C).

Step 6: Serve

Ladle into bowls. Top with toasted pumpkin seeds, red pepper flakes, and a crack of black pepper.

---

Storage & Leftovers

Meal-prep tip: Portion into 4 mason jars. Grab one for a high-protein work lunch.

---

Nutrition Information (Per Serving – 1 bowl ≈ 2 cups)

Calculated using unflavored collagen peptides. Values will vary slightly with protein powder brand.