Protein-Packed Soup

One of my favourite recipes of all time is this high-protein bean soup. I could literally eat this meal every day. 

After I tasted this soup during a dinner party, I asked for the recipe and made it almost fifty times (really!). And I’m still not bored! The good thing about this bean soup, especially if you are into sports, is that it is packed with proteins. Proteins are very important for your workouts and recovery. And your brain function. Without it, you wouldn’t function at your best. Especially if you enjoy a plant-based diet, you need to be sure that you get an adequate amount of protein (if you eat meat, fish or eggs it is easier since those are the main sources of it). Legumes such as beans are recommended as a healthy alternative to animal-derived foods because of their high-protein. Besides that, they are fiber, folate, potassium and iron all-stars! So here is the recipe – I hope you enjoy this soup as much as I do 🙂

 

Ingredients for 4 persons (preparation time around 50 minutes)

For the Salsa

  • 1 tablespoon vegetable oil (I prefer olive oil)
  • 1 red onion, chopped
  • 100 grams corn kernels
  • 1 red chili pepper, pitted and chopped
  • A dash of lemon juice
  • Some fresh coriander, chopped

For the Soup

  • 1 tablespoon vegetable oil (I prefer olive oil)
  • 2 red onions, chopped
  • 3 finely chopped garlic cloves
  • 2 teaspoons chipotle pepper puree
  • 1 teaspoon fresh or dried oregano
  • 1 tablespoon cumin seeds
  • 12 dried tomatoes
  • 350 grams kidney beans (canned or soaked)
  • 350 grams black beans (canned or soaked)
  • 750 ml vegan vegetable broth
  • A dash of lemon juice

On the side/extra toppings

  • Fresh coriander, chopped
  • Cassava chips

 

 Method

How to make the salsa

  1. Heat oil in a frying pan, add chopped onions and cook for about 5 minutes until tender.
  2. Add the corn kernels and chili pepper and heat for about 2-3 minutes.
  3. Take the frying pan off the heat and add some black pepper and salt to taste. After that, add a dash of lemon juice and some fresh coriander.

How to make the soup

  1. Heat oil in a large soup pan, add chopped onions and cook for about 5 minutes until tender.
  2. Add the garlic, chipotle pepper puree, oregano and cumin seeds and cook for another 5 minutes.
  3. Now you can add the dried tomatoes, beans, and vegetable broth. Bring everything to boil and let it simmer for 30 minutes.
  4. Add salt, pepper and lemon juice to taste.
  5. Pour the mixture into a blender and mix it to a smooth soup.
  6. Top the soup with the salsa and serve with coriander and cassava chips
  7. Oelala enjoy!!

I would love it if you let me know if you tried this recipe and what you think of it! You can share your pictures on Instagram by using #spotavegan or tag @spotavegan.

Bon appétit!

Xx Charlie

P.S. Did you like this blog post? Follow SPOT A VEGAN on Instagram and Facebook for daily updates.

P.P.S. This wonderful recipe comes from ‘Vegalicious’, a great cookbook by Alice Hart. The recipe is adjusted and made vegan by Spot a Vegan. 

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