Soup — Recipe 55 of 60
Soy Isolate & Pumpkin Seed Protein Soup
A warm, deeply nourishing soup that uses soy isolate powder stirred into the broth as a protein booster — an innovative technique that transforms a simple vegetable soup into a high-protein meal without changing the flavor or texture. Topped with toasted seeds for crunch and finished with a drizzle of olive oil, this soup is comfort food that actively supports your health.
Nutrients (per serving)
- Calories
- ~360kcal
- Protein
- ~32g
- Carbs
- ~28g
- Fat
- ~14g
Ingredients
What you need
- 0125g soy isolate powder
- 024 tbsp pumpkin seeds, toasted
- 032 tbsp sunflower seeds, toasted
- 041 tbsp black chia seeds
- 051 large sweet potato, peeled and cubed
- 062 medium carrots, roughly chopped
- 071 medium onion, roughly chopped
- 083 cloves garlic, minced
- 091 tsp fresh ginger, grated
- 10800ml vegetable broth
- 11200ml coconut milk
- 122 tbsp olive oil
- 131 tsp turmeric powder
- 141 tsp cumin powder
- 151 tsp smoked paprika
- 16Salt and pepper to taste
- 17Fresh coriander and lime to garnish
Instructions
How to make it
- 01
Heat olive oil in a large pot over medium heat and add onion. Cook for 5 minutes until soft and translucent.
- 02
Add garlic and ginger and cook for 1 minute until fragrant.
- 03
Add turmeric, cumin and smoked paprika and stir for 30 seconds to toast the spices in the oil — this step dramatically deepens the flavor of the finished soup.
- 04
Add sweet potato and carrots and stir well to coat in the spiced oil. Cook for 3 minutes.
- 05
Pour in vegetable broth and bring to a boil. Reduce heat, cover and simmer for 20–25 minutes until sweet potato and carrots are completely tender.
- 06
Remove from heat and blend with an immersion blender or transfer in batches to a standing blender until completely smooth and velvety.
- 07
Return blended soup to low heat and stir in coconut milk. Heat gently for 2 minutes — do not boil after adding coconut milk.
- 08
Remove from heat completely and wait 2 minutes before adding soy isolate powder — never add protein powder to boiling liquid as high heat denatures the protein and creates an unpleasant texture.
- 09
Whisk soy isolate powder into the warm soup thoroughly until completely dissolved and smooth with no lumps.
- 10
Stir in chia seeds and season generously with salt and pepper.
- 11
Ladle into bowls and top with toasted pumpkin seeds and sunflower seeds.
- 12
Garnish with fresh coriander, a squeeze of lime and a drizzle of olive oil.
- 13
Serve immediately while warm.
The science
Why it's good for you
Stirring soy isolate powder into blended soup after removing from heat is one of the most ingenious ways to dramatically increase the protein content of a meal that would otherwise be almost entirely carbohydrate-based. The key is temperature — adding soy isolate to hot but not boiling liquid preserves the complete amino acid profile and ensures smooth dissolution without any gritty texture. Sweet potato provides beta-carotene, a powerful antioxidant that converts to vitamin A in the body for immune function and eye health. Turmeric contains curcumin, one of the most researched anti-inflammatory compounds in nutrition, which is significantly more bioavailable when consumed with fat — exactly what the coconut milk provides. Pumpkin seeds on top deliver magnesium and zinc while sunflower seeds add vitamin E and selenium. Chia seeds stirred into the warm soup thicken it slightly while contributing omega-3 fatty acids and calcium. A bowl of soup that genuinely heals and nourishes from the inside out.