This fresh-tasting, creamy soup once again proves green is the colour of health. And it’s a plant-based soup that brings the protein. Serve it as a starter for a meal or as a light meal itself along with some toasted crusty bread.
Protein power: With 13 g of protein in each cup (250 mL), 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 fibre 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
For extra convenience, you can use frozen broccoli florets in soups like this. They are likely just as nutrient dense as the fresh option. The sub-zero florets can go straight from the freezer to the pan.
Silky Edamame Broccoli Soup
Ingredients
- 2 tsp (10 mL) grapeseed oil or avocado oil
- 1 large leek, white and light green parts, chopped
- 2 garlic cloves, peeled and chopped
- 4 cups (1 L) broccoli florets
- 2 cups (500 mL) peeled and cubed yellow-fleshed potato
- 1 jalapeno pepper, chopped
- 2 Tbsp (30 mL) white or yellow miso
- 1 tsp (5 mL) ground coriander
- 1/4 tsp (1 mL) salt
- 1/4 tsp (1 mL) black pepper
- 2 cups (500 mL) shelled frozen edamame
- Juice of 1/2 lemon
- 1/4 cup (60 mL) pumpkin seeds
- 1 cup (250 mL) microgreens (optional)
Nutrition
Per serving:
Per serving:
- calories370
- protein19 g
- total fat22 g
- sat. fat3 g
- total carbohydrates29 g
- sugars4 g
- fibre9 g
- sodium513 mg
Directions
01
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 jalapeno; heat for 2 minutes. Stir in miso, coriander, salt, and black pepper; heat for 30 seconds.
02
In saucepan, place edamame and 5 cups (1.25 L) water; bring to a boil, reduce heat to medium-low, and simmer, covered, for 20 minutes. Add lemon juice.
03
Using immersion blender or regular blender, purée soup until smooth. Ladle into bowls and garnish with pumpkin seeds and microgreens, if using.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
