High Protein Creamy Peanut Soup

Rich, nutty, and packed with plant-based protein, this High Protein Creamy Peanut Soup is a nourishing twist on a classic comfort dish. Combining the earthy flavors of natural peanut butter with aromatic spices like cumin, coriander, and ginger, this creamy, dairy-free soup is as flavorful as it is filling. Tender carrots, red bell pepper, and hearty chickpeas blend seamlessly with coconut milk for a velvety texture, while a splash of lime juice and soy sauce adds a tangy, umami kick. Perfect for meal prep or a cozy weeknight dinner, this protein-rich soup is ready in just 45 minutes and garnished with fresh cilantro and crunchy crushed peanuts for an irresistible finishing touch. Whether you're looking to boost your protein intake or explore vibrant, global-inspired flavors, this easy-to-make recipe is a must-try!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1 teaspoon ginger, grated
• 1 teaspoon ground cumin
• 1 teaspoon coriander powder
• 2 medium carrot, diced
• 1 large red bell pepper, diced
• 4 cups low-sodium vegetable broth
• 1 cup creamy natural peanut butter
• 1 15-ounce can canned chickpeas, drained and rinsed
• 1 cup coconut milk
• 1 tablespoon soy sauce
• 2 tablespoons fresh lime juice
• 0.5 cup chopped fresh cilantro
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup crushed peanuts, for garnish

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and sauté until it becomes translucent, about 5 minutes.

Step 3

Add the minced garlic and grated ginger, cooking for another 2 minutes until fragrant.

Step 4

Stir in the ground cumin and coriander powder, and cook for 1 minute to release the flavors.

Step 5

Add the diced carrots and red bell pepper, cooking for about 5 minutes until they start to soften.

Step 6

Pour in the vegetable broth and bring the mixture to a simmer.

Step 7

Once simmering, stir in the creamy peanut butter until fully incorporated.

Step 8

Add the drained chickpeas and coconut milk, stirring to combine.

Step 9

Season with soy sauce, lime juice, salt, and black pepper.

Step 10

Allow the soup to simmer on low heat for 15-20 minutes, stirring occasionally.

Step 11

Turn off the heat and use an immersion blender to purée the soup until smooth and creamy. Alternatively, blend in batches using a countertop blender.

Step 12

Garnish with chopped fresh cilantro and crushed peanuts before serving.

Nutrition Facts

Serving size	2513.4 grams (2513.4g)

Amount per serving	% Daily Value*
Calories	2768

Total Fat 178.10g	228%
Saturated Fat 30.90g	155%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 5980mg	260%
Total Carbohydrate 220.30g	80%
Dietary Fiber 53.70g	192%
Total Sugars 76.80g
Protein 106.30g	213%

Vitamin D 0IU	0%
Calcium 642mg	49%
Iron 22mg	124%
Potassium 5311mg	113%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 55.1%

Protein: 14.6%

Carbs: 30.3%