High Protein Broccoli & White Bean Soup
This nourishing green soup is all about flavour with very little effort and contains 70-75g protein per pot! Roasting the veg first adds depth and sweetness, while silken tofu and white beans make it beautifully creamy and protein-rich – no cream needed. Perfect for batch cooking, cosy lunches, or a light dinner with good bread.
Takes 50 minutes
Serves 4
Ingredients
Roasted veg
- 500 g broccoli chopped (about 4 cups)
- 300 g silken tofu about 1¼ cups
- 1 red onion roughly chopped (about 150g / 1 cup)
- 2 cloves garlic
- ½ thumb-sized piece fresh ginger peeled
- 1 tbsp olive oil 15g
- 1 tsp chilli powder
To finish the soup
- 500 ml vegetable stock 2 cups
- 1 tin white beans drained (400g tin, 250g net / about 1.5 cups)
- 100 g baby spinach about 3 packed cups
- Juice of 1 lemon
To serve (optional)
- Fresh herbs parsley, coriander or chives
- Coconut yoghurt for drizzling
- Dukkah for crunch and texture
Instructions
Roast the veg
- Drain and rinse the white beans. Preheat the oven to 200°C (fan). Add the broccoli, silken tofu, red onion, garlic, ginger, olive oil and chilli powder to a large roasting tray. Toss well.
- Roast for 30 minutes, until tender and lightly golden.
Build the soup
- Transfer all the roasted veg to a large pot. Add the vegetable stock, the white beans, baby spinach and lemon juice.
Blend
- Use an immersion blender to blend until smooth and creamy. Add a little extra water or stock if you prefer a thinner soup. Taste and adjust seasoning to your liking by adding more salt, pepper, soy sauce or lemon juice..
Serve
- Ladle into bowls and finish with fresh herbs, a drizzle of coconut yoghurt and a sprinkle of dukkah for crunch.
Delicious soup