High Protein Pot Pie Soup

High Protein Pot Pie Soup

| POT PIE SOUP |

From the High Protein Vegan Lunch Ebook! If you're looking for high protein plant-based recipes that are full of flavour, whole foods, and a quality mix of carbs, protein, and fats then make sure to check out the High Protein Vegan Ebook Collection.

Creamy and rich pot pie in soup form! Rich from white beans and potatoes, creamy from a quick cashew cream, and packed with high quality protein from roasted tofu. This is a super filling soup that you can enjoy on it’s own, or have it with a buttered whole wheat bun to increase the portion and coziness!

 

Recipe notes:

Arrowroot powder can be substituted for corn starch.

Vegetable bouillion and water can be easily replaced with vegetable broth!

Want more protein? Add a 1/4 cup textured vegetable protein or textured pea protein crumbles to the mix at the same time as the tofu chunks! This adds another 4-5g protein per serving.

 

Recipe makes 4 servings

Macros per serving:

431 cals - 19g fat - 40g carbs - 25g protein

 

Ingredients:

  • 500g firm tofu
  • 1 tbsp arrowroot powder
  • 1 tsp curry powder
  • 1 tsp garlic powder
  • ¼ tsp salt
  • 1 tbsp extra virgin olive oil
  • 2 cloves garlic, chopped
  • 1 yellow onion, diced
  • ½ cup chopped celery
  • 1 cup chopped carrot
  • 2 small yukon gold potatoes, chopped
  • 1 tbsp vegetable bouillon + 4 cups boiling water (vegetable stock)
  • 1 tbsp tomato paste
  • 398 ml can white beans, drained and rinsed
  • ½ cup raw cashews + 1 cup water
  • ¼ cup fresh parsley, chopped

 

Recipe:

Preheat the oven to 350 F and line a baking tray with parchment paper.

Prepare tofu by breaking into mismatched chunks.

Add tofu chunks to a mixing bowl with arrowroot powder, curry powder, garlic powder, and salt, tossing to coat the tofu well.

Spread seasoned tofu across the baking tray and bake for 18-20 minutes or until browned, set aside.

Chop garlic, onion, celery, carrot and potatoes.

Bring a pan to medium heat and add 1 tbsp olive oil.

Add chopped garlic, onion, celery, carrot, and potatoes.

Add a big pinch of salt and toss everything well to coat in oil and salt.

Cook, 7-8 minutes or until veggies are slightly softened.

Add your vegetable stock, tomato paste, and white beans, mixing everything together really well.

In a blender add cashews and 1 cup water, blending until a smooth cashew cream forms, 1-2 minutes.

Pour the cashew cream into the soup pot and mix everything well together. Add in baked tofu pieces.

Allow everything to continue to cook on medium heat until gentle bubbles start to form.

Reduce heat to low and allow soup to simmer on low for 20-25 minutes or until it’s nice and thick and the potatoes are super soft and cooked through.

If soup gets too thick before potatoes are cooked through, add more veg stock or small amounts of water, until desired consistency.

Enjoy!

 

If you loved this recipe then make sure to check out the Ebook Collection for more protein packed recipes!

 

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1 comment

This recipe turned out great and made exactly 4 servings. I enjoyed the first freshly made for dinner and the other 3 that carried me through work week lunches. Always leaves me feeling satiated with enough plant base protein, carbs and fresh veg.

Samantha Klimek

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