High Protein Carrot Soup

There’s something endlessly comforting about a bowl of soup - especially on chilly days or when you want something quick but delicious.

While soups tick the boxes for warmth and flavour, they are not always that high in protein. We’ve tried and tested several great ideas for adding protein to soup for a nourishing, delicious twist on the classic lunchtime choice.

Our carrot soup is a great place to start: wholesome, gently spiced, and easy to add protein to.

1. Add a tablespoon of oil to a saucepan.
2. Put the onions in the pan and turn the heat up to medium.
3. Cook, stirring every now and then, until the onions have softened.
4. Add the carrots, garlic, coriander and cumin.
5. Cook for a couple of minutes.
6. Crumble in the stock cube.
7. Pour in enough boiling water to cover the carrots by a couple of centimetres. Stir well to dissolve the stock cube.
8. Cook on a medium heat until the carrots have started to soften.
9. Take the soup off the heat, season with salt and pepper and allow to cool slightly.
10. Blend until smooth using a standalone or handheld blender.
11. Taste the soup and season again with salt and pepper if needed.

These options work well in most veggie soups, including tomato, root vegetable, butternut squash and more.

1. Add a scoop of Pure Unflavoured Organic Whey Protein - 20g of protein.


Without changing the flavour of the soup, you can add 20g of high-quality protein with just one scoop. You can stop the soup going lumpy by either:

• Creating a paste first - mix a scoop of protein with 2-4 tablespoons of water before stirring the paste through the soup
• Blending the protein into the soup using a blender for a super smooth finish 

The protein powder should always be added once you’ve finished cooking the soup. Think of it as a garnish rather than a base ingredient.

2. Beans and toasted seeds - 8-10g of protein


Beans are not a complete protein, so pairing them with another plant-based source - like seeds - helps to provide all the essential amino acids your body needs. Adding a mix of beans and seeds to your soup is therefore a great combo for added protein!

Adding 100g of beans per portion of soup will provide around 6-8 grams of protein, while 10g of toasted pumpkin seeds offers about 2 grams of protein. When your soup is ready, stir ready-cooked beans through to warm, pour into a bowl, then top with toasted seeds! 

3. Top with feta cheese

50g of feta offers around 7 grams of protein, and provides a salty, nutty flavour which is delicious in soups. Simply serve your soup, then top with feta for a protein boost! 

For the ultimate high-protein soup, use combination of all three protein options above.