Protein-Packed Pea Soup
Soup generally has a reputation for being a “light” meal. The kind of thing you go for when wanting a low calorie option. But, it has the potential to be so much more. When I put this pea soup together, I approached it as I approach any meal I cook – with the thought of how can I make this nutrient-dense, high in protein, and with a great variety of ingredients, while being absolutely delicious.
So how does a bowl of vegan soup contain over 35g of protein… The secret? Evergreen Hard Tofu! This is my favourite tofu as it’s super high in protein, tastes great, and is calcium-fortified.
Now, if you’re anything like me, you could happily get your mouth behind any vegetable! There’s nothing I don’t like. But for those who have some they wouldn’t touch with a ten-foot pole, then maybe a loaded soup is the way to go.
Soup is a great way to introduce vegetables into your diet that you wouldn’t otherwise eat. Because when that pesky little brussels sprout or sprig of coriander (for example) is pulverised into mush along with other great flavours, it will go by unnoticed! But your body will notice, and it will appreciate.
So, without further ado, I give you my 100% vegan protein-packed pea soup.
Ingredients:
- 1 whole leek
- 3-4 cloves of garlic
- 2-3 zucchinis
- 1/2 head of cauliflower
- 1 bok choy
- 500g frozen peas
- 1-2 handfuls of baby spinach (approx 100-150g)
- 1x 650g block Evergreen hard tofu
- 1 tin cannellini beans
- 2-3 tsp Massel vegetable stock powder
- 3 cups water
Method:
- Remove unwanted sections from leek, zucchini, garlic cloves and cauliflower, then place on oven tray.
- Roast for approx 20mins at 180-degrees.
- Once the vegetables have finished roasting, divide ALL ingredients into 2-3 equal batches (depending on the size of your blender as everything may not fit).
- FOR EACH BATCH, add 1 tsp of vegetable stock and 1 cup water (less or more water for a thinner or thicker soup – your preference).
- Blend at high speed for approx 1min until smooth, and place into a large bowl.
- Repeat for the remaining batches.
- Drain and thoroughly rinse cannellini beans through a sieve, then combine and stir through the large bowl of soup.
- Divide into 6 serves and enjoy on it’s own, or with some buttery toast for dipping!
Nutritional Information (per serve, soup only):
PROTEIN 36g | CARBOHYDRATES 42g | FAT 22g
381 calories