It’s quite no big deal that a soup turns out pretty low on calories since it’s often only based on veggies, broth and water. However, I happen to find most diet soups really unpleasant. Yeah, they’re fairly easy to make and they can be bold on flavors but seriously – some soups are just a mushy disaster that fills you up temporary and then leaves you like craving for more.
Well, a meal like that won’t do in my kitchen. Although, yesterday I was really stressed and wanted a meal that doesn’t require much prep work nor time. I put together some ingredients I found in my fridge (that’s best way to cook a soup in my opinon) and the outcome was a healthy and filling soup that was pretty low on calories but yet hearty. I really enjoyed it and I’m sure it will appear on my kitchen table again soon!
1 1/3 cup or 2,6 dl (200 g) green peas
1/3 cup or 0,8 dl (50 g) edamame beans
A handful baby spinach
1 small onion
1 1/2 cup or 3,5 dl water
2 medium sized garlic cloves
1/2 cup or 1 dl (100 g) quark or greek yoghurt (plus additional for garnish) (for vegan version: sub the quark with soy yogurt)
1 head of broccoli (240 g)
2 cubes sugar free organic vegetable stock
1 packet silken tofu (300 g)
1 T white wine vinegar
3 T (15 g) nutritional yeast
Some sweetener of choice to taste
Some fresh dill
Chop the garlic and onion and cook them in a large greased pot over medium heat, stirring occasionally. As soon as they start to brown; add the stock cubes and the water. Stir until combined and chop the broccoli and tofu into fairly small pieces. Put the the peas, beans, tofu, broccoli, yeast, vinegar and lastly the spinach in your pot, cover and cook over medium heat until the broccoli’s tender or about 5 minutes. Transfer to a blender, add the quark and process until smooth. Season with fresh chives and salt and pepper and serve with fresh dill and quark.
The recipe makes 7 servings and macros for one serving are:
Fats: 2 g
Protein: 10 g
Carbs: 9 g