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Creamy Vegan Soup with Peas, Broccoli and Kale


  • Author: Nele Liivlaid
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 1 serving 1x

Description

You wouldn’t believe this beautifully green as well as rich and creamy vegan soup with green peas, broccoli, kale and potatoes is totally oil-free and dairy-free. This soup is a real protein bomb that doesn’t lack in flavour, has only 6 ingredients and is ready in 15 minutes. In a word, perfect for those looking for a lean and low fat yet filling and satiating meal option.


Ingredients

Scale
  • 120g (4.2oz, almost 1 cup) frozen green peas
  • 40g (1.4oz, ½ cup) chopped leek
  • 45g (1.6oz, 1 small) potato, cut into smaller cubes
  • 80g (2.8oz, 1 large) carrot, cut into smaller cubes
  • 100g (3.5oz) broccoli
  • 50g (1.8oz, 3 cups chopped) kale
  • 1½ tsp. broth powder
  • ½1 tsp. garlic powder
  • Himalayan salt or Black pepper to taste
  • Enough water for desired consistency

Instructions

  1. First, bring half a kettleful of water to boil.
  2. Then, throw frozen peas, chopped leek, carrot, potatoes, broth powder and garlic powder into small pot. Add enough hot water to cover (about 350g, 12.3oz) and bring to boil. Simmer for 5 minutes.
  3. Next, chop kale and cut broccoli florets into smaller pieces. When the 5 minutes is up, add broccoli and kale to the soup. Pour in some hot water as well (just enough to cover) and simmer for another 5 minutes.
  4. Let the soup cool a bit and puree using regular or immersion blender. Add water if necessary. Feel free to leave it chunky to have something to chew on.
  5. Season with black pepper and Himalayan salt (if your broth powder was unsalted).
  6. Finally, garnish with a tablespoon of nutritional yeast, a handful of alfalfa sprouts, a sprinkle of sesame seeds and some mint leaves, parsley or cilantro (optional). You also may add a splash of coconut milk.

Notes

One serving has 18.2 GL points.

  • Method: Simmering

Nutrition

  • Serving Size: 1 serving (without garnishes)
  • Calories: 233 kcal
  • Fat: 2.95g
  • Carbohydrates: 43.9g
  • Fiber: 14.4g

Keywords: creamy soup, peas, broccoli, kale

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