Most creamy soups lean on heavy cream and stop there, which leaves them thin on protein. I blend in white beans, cottage cheese or Greek yogurt instead, or add chicken and seafood. They are grouped by base, from potatoes and squash to beans and cheese. Most simmer in under 45 minutes.
Potato and root vegetables
Potato Leek Soup
Leeks cook slowly in butter, then simmer with potatoes and stock before getting blended smooth. A splash of white wine adds brightness. Clean the leeks well, since grit hides between the layers. I finish it with Greek yogurt instead of cream for some protein.
Loaded Baked Potato Soup
Russet potatoes simmer in broth, then get partly mashed so the soup stays chunky. Top it with cheddar, bacon, sour cream and chives like a loaded potato. I blend cottage cheese into the base, which adds protein and keeps it thick. It is ready in about 35 minutes.
Creamy Parsnip and Apple Soup
Parsnips and a tart apple simmer with onion and thyme, then blend into a sweet, earthy soup. A pinch of nutmeg suits it. Swirl in cream right before serving. I top it with toasted hazelnuts for crunch.
Celery Root Soup
Celery root looks rough on the outside but blends into a silky, mild soup. Peel it with a knife, not a peeler. Simmer it with potato and leek, then blend until smooth. A drizzle of olive oil and chives finishes it. I would serve it with roast chicken on the side for protein.
Sweet Potato Soup
Roasted sweet potatoes blend with ginger, garlic and coconut milk. Roasting first deepens the flavor. My trick is a can of white beans blended in, for extra protein and body. Top it with toasted pumpkin seeds.
Squash, tomato and other vegetables
Butternut Squash Soup
Roasted butternut squash blends with onion, garlic and stock into a smooth, sweet soup. I skip the cream and swirl in Greek yogurt. Roast the squash cut side down at 400°F for about 40 minutes. It freezes well, and FoodSafety.gov lists soups at 3 to 4 days in the fridge and 2 to 3 months in the freezer.
Creamy Tomato Basil Soup
Canned whole tomatoes, garlic and basil simmer for 20 minutes, then get blended with a little cream. San Marzano tomatoes give the sweetest result. Serve it with grilled cheese for dipping. I blend in white beans for protein without changing the color.
Broccoli Cheddar Soup
Broccoli florets simmer in stock until tender, then sharp cheddar melts in at the end. Add the cheese off the heat so it stays smooth. Leave some broccoli chunky for texture. I serve it with grilled chicken on the side for protein.
Cream of Mushroom Soup
Cremini and button mushrooms brown deeply before stock and cream go in. Browning them well is what gives the soup its flavor. Blend half and leave the rest in pieces. I add a splash of sherry at the end.
Roasted Cauliflower Soup
Roasted cauliflower blends into a creamy soup without much dairy at all. Roast the florets at 425°F until golden at the edges. Blend with garlic, stock and a little Parmesan. Crispy chickpeas on top are my protein add here.
Creamy Pea Soup
Frozen peas blend with mint, shallot and stock into a bright green soup in about 15 minutes. It can be served hot or chilled. I like peas here because they carry more protein than most vegetables. A spoon of crème fraîche on top balances the sweetness.
Corn Chowder
Corn, potatoes and bacon simmer in a milky broth that gets thickened by blending part of the pot. Frozen corn is fine in winter. I add diced chicken for a more substantial bowl. Chives and black pepper finish it.
Chicken and seafood
Creamy Chicken Tortilla Soup
Chicken simmers in a tomato and chile broth with black beans and corn, then gets a spoon of sour cream in each bowl. Crispy tortilla strips go on top. I shred the chicken right in the pot. Lime and cilantro brighten it.
Creamy Chicken Noodle Soup
Classic chicken noodle soup gets a light cream base for a richer bowl. Cook the noodles separately if you plan on leftovers. I use chicken thighs for the most flavor. Let the soup cool a bit, then refrigerate it within 2 hours, as the CDC advises for cooked leftovers.
Chicken and Wild Rice Soup
Wild rice, chicken, carrots and mushrooms simmer in a creamy broth. Wild rice takes about 45 minutes, so start it first. It thickens as it sits, so add broth when reheating. I like the chicken here because each bowl carries plenty of protein.
Creamy Tuscan Chicken Soup
Chicken, sun-dried tomatoes, spinach and white beans simmer in a Parmesan cream broth. I add the beans for body and protein. Stir the spinach in at the very end. Serve it with crusty bread.
New England Clam Chowder
Chopped clams, potatoes, onion and bacon simmer in a milk and cream base. I use canned clams with their juice, which makes it a pantry soup. Do not let it boil after the dairy goes in or it can curdle. Oyster crackers on top are traditional.
Salmon Chowder
Chunks of salmon poach right in a creamy potato and dill broth. Add the fish in the last 5 minutes so it stays tender. I pick salmon for its omega-3 fats along with its protein. Lemon zest on top brightens it.
Beans, lentils and cheese
Creamy Lentil Soup
Red lentils are my favorite base for a creamy soup without dairy. Red lentils break down as they cook, so the soup turns creamy with no dairy. Cumin, garlic and lemon flavor it. Lentils bring both protein and fiber, and Harvard’s Nutrition Source lists lentils and beans among the foods with soluble fiber. It is ready in about 30 minutes.
Creamy White Bean Soup
Cannellini beans simmer with garlic, rosemary and stock, then half get blended for a thick base. A Parmesan rind in the pot adds savory depth. I make it when I want cheap protein in a bowl. Drizzle olive oil on each bowl.
Black Bean Soup
Black beans blend with cumin, onion and chipotle into a smoky, thick soup. Leave some beans whole for texture. I top it with Greek yogurt, avocado and lime. Canned beans make it a 25 minute dinner.
Beer Cheese Soup
Sharp cheddar and a pale ale melt into a thick, tangy soup with carrots and celery. Add the cheese a handful at a time off the heat so it stays smooth. Serve it with soft pretzels for dipping. I add a little Dijon to sharpen the flavor.
