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Raw Vegetables

High Protein Recipe: Creamy Butterbean Soup



When beginning your plant-based journey it's important to think about protein. Learning to add extra protein to meals isn't something that often comes naturally to meat eaters. There's no reason that you can't hit your protein goals whilst eating a plant-based diet. We are here to give you tips, recipes and inspiration on how to cook delicious, plant-based, AND high protein meals! Try this delicious and comforting Creamy Butterbean Soup, you won't be disappointed.


Top Tip: Add a few scoops of unflavoured vegan protein, or raw flax seed or hemp protein to this recipe when you add the flour to increase the protein from 17g to around 67g. You'll need to add a splash more water or stock though, as the powder will thicken your soup.


Ingredients:

  • 1 tablespoon olive oil

  • 1 medium yellow onion, diced

  • 3 cloves garlic, minced

  • 2 tablespoons all-purpose flour

  • 4 cups vegetable broth

  • 2 cups butterbeans, cooked and drained

  • 1 cup unsweetened almond milk

  • 1 teaspoon dried thyme

  • 1/2 teaspoon dried rosemary

  • 1/2 teaspoon salt

  • 1/4 teaspoon black pepper

  • 2 tablespoons chopped fresh parsley, for garnish

Instructions:

  1. Heat the olive oil in a large pan over medium heat. Add the onion and cook until softened, about 5 minutes. Add the garlic and cook for an additional minute.

  2. Stir in the flour (and optional protein powder) and cook for 1-2 minutes, or until the flour is lightly toasted.

  3. Slowly pour in the vegetable stock, stirring constantly to prevent lumps from forming. Bring the mixture to a boil, then reduce the heat to low and simmer for 10 minutes.

  4. Add the butterbeans, almond milk, thyme, rosemary, salt, and pepper to the pot. Use an immersion blender to blend the soup until smooth and creamy. Alternatively, you can transfer the soup to a blender and blend until smooth, then return it to the pot.

  5. Heat the soup over medium heat until warmed through. Toast some bread and cut into croutons. Garnish with fresh parsley and serve.

I hope you enjoy this recipe! Tag us in your pics on Instagram @meatlessmealco

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