When it comes to your go-to lunch and dinner staples, soup isn’t just super comforting—it’s also an insanely easy way to stuff an ample amount of veggies, proteins and other nutrients into a single, convenient (and tasty) meal.
But in the sweaty, salty heat of summer, oftentimes the last thing you want to do is curl up with a scalding bowl of soup. And we don’t blame you. Here to solve that scorching dilemma are these six protein-packed cold soups, perfect for quick meal-prepping (or an easy dinner) while also keep your core temperature down.
Potato Zucchini Vichyssoise
When it comes to ensuring you’re gulping down an adequate amount of protein, cold soups can be tricky. Who really wants to scarf down soggy, floating cold chicken? But with 16 solid grams of protein, this white bean-filled potato zucchini vichyssoise solves that issue. What’s more, the legumes are loaded with antioxidants and fiber.
What you’ll need: 2 medium potatoes, 1 cup of sliced zucchini, ½ cup canned white beans (rinsed), 1 cup 2 percent milk, 1 cup chicken broth, ¼ avocado, 2 tbsp chopped parsley, ¼ tsp salt, black pepper (just a pinch) and chopped squash blossoms.
Southwestern Corn and Shrimp Soup
While downing cold, soggy chicken, steak, lamb, beef and other land-dwelling animals doesn’t necessarily sound too enticing, alternatively, cold soups with crustaceans, like shrimp, crab and lobster, can be super refreshing. Exhibit A: this super-yummy corn and shrimp soup. And with 27 grams of protein per serving, you’ll be doing major muscle repair after your lifting sessions, too.
What you’ll need: 4 packages of frozen corn kernels (thawed), 1 cup low-fat yogurt, 1 cup milk, ⅓ cup fresh lime juice, 1 tsp ground coriander, 1 pinch of cayenne pepper, 1 pound of frozen shrimp, coarse salt and ground pepper, 1 cup grape tomatoes, 1 avocado
Recipe: Martha Stewart
Black Bean Soup
With a single cup of black beans containing roughly 39 grams of protein and a slew of digestive health properties, these dark legumes have long been a muscle-building (and cost-effective) staple for vegetarians and individuals who don’t eat meat. But just because this soup is fit for a vegetarian doesn’t make it any less delicious.
What you’ll need: 2 cans black beans, 1 large can diced tomatoes, 1 lime, 1 tbsp toasted cumin seeds, 2 cloves garlic, 1 roasted chipotle pepper (seeds removed), 1 cup liquid (either water or broth), salt and pepper, sour cream, fresh tomatoes, avocado and cilantro.
Recipe: Mango & Tomato
Blueberry and Yogurt Soup with Lime Swirl
Who says that cold soups should be reserved for the afternoon or evening? Definitely not us, and definitely not the chef who engineered this sweet, fruity breakfast soup with Greek yogurt that packs 8 grams of protein per serving. And with antioxidant-filled blueberries for garnishes, you’ll definitely be starting your day off on the right foot.
What you’ll need: 4 cups blueberries, ¼ cup honey, ½ tsp cinnamon, 2 tbsp + ¾ cup of plain Greek yogurt (not nonfat), 1 medium lime, 2 tsp sugar.
Crab and Avocado Soup
You had us at “crab.” With a single serving jammed with a massive helping of protein (19 grams, to be precise), we are 99 percent certain this creamy, Mexican-infused soup will be your Monday through Friday lunch staple at work next week. Just be prepared to be the envy of your coworkers in the break room.
What you’ll need: 3 avocados, 2 serrano chilies, 1 cup unsweetened coconut milk, 1 lime, ¾ cup water, salt and freshly ground black pepper, ½ lb fresh-cooked lump crab meat, 2 fresh chives.
Curried Cauliflower with Almonds
When it comes to foods that have long been associated with eating healthy, almonds—with their massive digestive, heart and cholesterol-reducing properties—have reigned supreme. And paired with protein-packed Greek yogurt, this eat anytime/anywhere soup feels like an indulgence when it’s definitely not.
What you’ll need: 1 large cauliflower head, 2 tbsp extra-virgin olive oil, 1 Granny Smith apple, ½ yellow onion, 1 tbsp Madras curry powder, 4 cups vegetable stock, 2 cups milk, ½ Greek yogurt, ½ cup sliced almonds, ¼ cup fresh cilantro.