This fresh-tasting, creamy soup once again proves green is the color of health. And it’s a plant-based soup that brings the protein. Serve it as a starter or as a light meal along with some toasted crusty bread.
Protein power: With 13 grams of protein in each cup , frozen edamame is a great way to get more protein into your diet without breaking the bank. The immature green soybeans are also rich in fiber and a wide range of micronutrients, including folate and magnesium. A garnish of crunchy pumpkin seeds adds another layer of plant-based protein.
Frozen asset
AdvertisementFor extra convenience, you can use frozen broccoli florets in soups like this, which are likely just as nutrient-dense as the fresh option. The sub-zero florets can go straight from the freezer to the pan.
- 2 tsp grapeseed or avocado oil
- 1 large leek white and light green parts, chopped
- 2 garlic cloves peeled and chopped
- 4 cups broccoli florets
- 2 cups cubed peeled yellow-fleshed potato, 500 mL
- 1 jalapeño pepper chopped
- 2 Tbsp white or yellow miso
- 1 tsp coriander powder
- 1/4 tsp salt
- 1/4 tsp black pepper
- 2 cups shelled frozen edamame
- Juice of 1/2 lemon
- 1/4 cup Pumpkin seeds
- 1 cup microgreens optional
- 1. In large saucepan, heat oil over medium. Add leek and garlic and heat until leek has softened, about 3 minutes, stirring a couple of times. Add broccoli, potato, and jalapeño; heat 2 minutes. Stir in miso, coriander powder, salt, and black pepper; heat 30 seconds.
- 2. In saucepan, place edamame and 5 cups water; bring to a boil, reduce heat to medium-low, and simmer, covered, for 20 minutes. Add lemon juice.
- 3. Using immersion or regular blender, purée soup until smooth. Ladle into bowls and garnish with pumpkin seeds and microgreens, if using.
Per serving: 370 calories; 19 g protein; 22 g total fat (3 g sat. fat); 29 g total carbohydrates (4 g sugars, 9 g fiber); 513 mg sodium
