A Plant based protein packed soup

For most fitness types it can be easy to get sucked into a carnivore style diet, so the idea of going veggie on main meals notion can feel a bit alien. However, there are two solid reasons why you should vary your meat intake try and get your protein from plant based sources. First, it’s better for the environment – studies show that the meat industry accounts for a not inconsiderable percentage of global greenhouse gases. Second, plants tend to be low in Kcals, carbs and fats compared to their meat alternative. My soup gives you around 4 good sized portions with 8g of protein per portion, making it a good low Kcal, fat and carb protein hit. The soup also works brilliantly when not blended, making it a versatile dish – I’ve made simple sweet potato flat breads to go with it for an extra carb hit. Go give it a try!

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Vegan Souper Soup

A Plant based Protein hit in every bowl

Ingredients -

Preparation time around 30-40 mins

Soup

1 Leek

100g Frozen Peas

150g Spinach

50g of Kale

6-8 Florets of Broccoli

150g of Red Lentils

1 Veg stockcube

1/2 tbsp of Cumin

4-6 Garlic Cloves

1/2 tbsp Coconut Oil

1 Litre of water

Salt and Pepper

Flatbread

1 Sweet Potato

75g Plain Flour

3/4 tbsp of Baking Powder

Salt

Method -

  • Prepare all your veg for the soup and flatbread, I would recommend finely chopping the broccoli and leeks if you don’t plan to blend the soup.

  • For the flatbread, dice one sweet potato and boil in hot water until soft. When soft mash, add salt and leave the tatties to cool down.

  • Then add 1/2 tbsp of coconut oil to your pot (on a medium heat) followed by your finely diced garlic. Cook this for a few minutes before tossing in the leeks. Let your leeks cook for around 5 mins before adding in the frozen peas & broccoli. When the peas soften, throw in the rest of your veg and season with salt.

  • Then add your veg stock cube followed by 1litre of hot water and 150g of red lentils to your pot. Lid on and leave to cook for around 15-20 mins on a low to medium heat.

  • Back to the flatbread, add 75g of plain flour to the mashed potato mix alongside 3/4 tbsp of baking powder. knead the mixture together.

  • Tear off a fist full of flatbread mix, use the palm of your hand to roll into a ball and then flatten out with a rolling pin.

  • Now you can cook your flatbread on a hot flat pan, for a few mins on each side.

  • By this point your soup should also be ready to enjoy or blend!