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Being a vegetarian or vegan, especially a new one at that, If you are looking for some easy soup recipes rich in proteins and overflowing with vitamins, you have come to the right place.
On average, it is recommended to get a minimum of 1.2 grams of protein per Kg of your body weight per day. That is, if you weigh 70 Kg, you would require roughly 85 grams of this nutrient daily. Here, we talk about ten vegan soup recipes that will provide your body with enough protein, vitamins and other essential minerals.
5 Vegan protein and vitamin-rich soups
Gypsy pot with pears and pumpkin
Because it was traditionally cooked without meat, it was called the stew of the poor. However, this stew of the poor has become a favorite in vegan and vegetarians’ kitchens. The gypsy pot with pears and pumpkin has an extraordinary and sweet flavor, and it is a very healthy dish, as it has very little fat.
There are many variations of this recipe, as it supports many vegetables, depending on the season.
Ingredients
- 500 gr. soaked chickpeas,
- 1 bay leaf,
- 500 gr. potatoes,
- 2 onions,
- 1 tomato,
- 2 cloves of garlic,
- 3-4 pears,
- 300 gr. pumpkin,
- 300 gr. green beans,
- A dash of olive oil
- 1 tablespoon of cumin,
- Salt,
- 1 teaspoon of paprika,
- A pinch of saffron
- Sprigs of peppermint.
Preparation
Soak the chickpeas overnight. Drain the chickpeas and place them in a large pot. Cover with plenty of water, about 3 liters, and simmer for about 30 minutes, along with the bay leaf and a little salt.
After around 30 minutes, add the green beans, cut into pieces. Continue to simmer for 15 more minutes. Then add the pears, cut in half or whole (peeled or skinned, as you like).
Peel and cut the potatoes into large pieces, just like the pumpkin, and add everything to the pot. Continue cooking over low heat.
While the stew is simmering, sauté the finely chopped onions in 2 teaspoons of olive oil. When onion pieces turn transparent, add the chopped and peeled garlic and the peeled and diced tomato. Let it cook for a few minutes, add the cumin and the sweet paprika. Sauté for a few seconds and pour this sauce into the pot.
Garnish with a tablespoon of freshly chopped cilantro
The protein-rich stew, overflowing with vitamins is ready to serve.
Lentil soup with peppers
- 300 g lentils
- 3 peppers: one red, one yellow and one green
- 1 onion
- 1 tomato
- 2 garlic cloves
- 2 sprigs of parsley
- 2 bay leaves
- 1 tablespoon olive oil
- Salt and pepper
Preparation
Pre-soak the lentils for at least 1 hour.
Peel & chop the onion.
Wash and grate the tomato
Peel and chop the garlic.
In a heavy-bottom saucepan, fry the chopped onion for about 5 minutes, add the garlic and tomato, and cook for a few more minutes, stirring occasionally.
Meanwhile, clean the peppers and cut them into strips. Add them to the sauce and cook for another 5 minutes, stirring continuously.
Add the drained lentils, cover with water, and add the bay leaf and a sprig of washed parsley. Add salt and pepper.
Cook for 45 minutes or until the lentils are tender.
Serve the soup with the rest of the washed parsley.
Cream of Peas with aromatic herbs
- 600 g fresh peas
- 1 small lettuce
- 1 bunch of chives
- 2 sprigs of thyme
- 1 potato
- 400 ml of vegetable broth
- 100 ml of vegetable cream for cooking
- 4 mint leaves
- extra virgin olive oil
- Salt and pepper
Preparation
Wash the lettuce, drain and chop it.
Clean the chives, wash them, chop and fry them for 8 minutes.
Wash the thyme, reserve a sprig, and add the rest, along with the lettuce, to the sauce.
Cook everything, stirring occasionally, for 4 minutes.
Peel the potato and wash it. Boil it separately in salt water for about 20 minutes, until it is soft, and then drain.
Blanch the peas in salted water for no more than 3 minutes, drain and add them to the saucepan along with the washed mint and potato.
Add salt and pepper.
Add the broth and, when it boils, remove it.
Add 10 ml of cream and grind everything, heat again.
Serve the cream of pea along with the remaining cream and thyme.
Quick and easy vegetarian black bean soup
This Vegan Black Bean Soup is an easy, quick, healthy, low-fat, high-protein vegetarian soup recipe that warms your family in less than 15 flat minutes.
Ingredients
- 2 15-ounce cans black beans (undrained)
- 16 ounces Vegetable broth
- 1/2 cup tomato puree/sauce
- 1 tablespoon of chili powder
- Optional: grated cheese
- Optional: sour cream
- Optional: chopped onion
- Optional: chopped fresh coriander
Preparation
Mash a can of black beans with a potato masher. Or, pulse the beans in a food processor with a little extra water if necessary until almost smooth.
Pour the two cans of beans into a medium-sized saucepan.
Add vegetable stock, sauce, and chili powder.
Bring to a boil.
It is ready to serve once it has reached a boiling point.
If desired, serve black bean soup with grated cheese, sour cream, onion, and coriander. Of course, you can use vegan cheese and sour cream substitutes.
Split Yellow Pea Recipe
- 150 grams of yellow peas
- 500 ml of water
- 5 ml turmeric
- 1/4 tsp. peppers
- 2.5 ml of salt
- 15 ml of oil
- 1 onion, chopped
- 6 ml cumin seeds
- 2 cloves
- 2.5 ml of ground black pepper
Preparation
In a saucepan, place the raw uncooked yellow peas along with the water. Once it start boiling, lower the heat to allow it to simmer.
Add turmeric, pepper, and salt.
Cover and cook for around 20-25 minutes or until the yellow peas are cooked.
Once they are cooked, take a skillet, add the oil and cook the onion, cumin, and cloves. Cook until the onion is tender
Add the seasoning to the pan with the cooked split peas, and simmer the mixture for 3-5 minutes.
Serve hot with steamed rice.
