Those of us in Canada recently found that proteinwell.ca, one of our good sources for alternative protein packet soup options, seems to be going out of business.
This got me thinking about whether or not I could create tasty home-made veggie & protein soups…. after all, I’d been basically using a soup protein packet and blending in a combination of veggies along with spices.
So I started experimenting and have turned out what I and a few 3FatChicks forum friends think are great, tasty alternatives. One of the added benefits, is that you can use your personal choice of bouillion for them. I look for a low carb and low sodium option. I was always somewhat concerned with the high sodium levels in some of the soup packets.
Here’s the basic recipe for my veggie-protein powder soup: (2 servings total)
3 cups broccoli (or cauliflower)
3/4 cup chopped celery
1/4 cup chopped onion
low sodium/low carb bouillon or bouillion cube (about 2 cups liquid total)
1 tsp of both dehydrated onion flakes and parsley
about 1 tsp of cumin and curry (added tumeric to the cauliflower one)
several dashes of fresh ground black pepper
1 tsp of worcester sauce
*1/2 – 1 tsp of coconut oil can be stirred in to each individual serving just prior to eating. (* this fat is not included in nutritional totals below)
unflavored protein powder added when pureeing the cooked soup – enough to bring per serving total to 15g.
scant 1/4 tsp xanthan gum
organic fibre (optional)
I cook the vegetables in the bouillion until tender, adding spices and flavorings as it simmers. Pour into the blender and puree well. Meanwhile, mix together the unflavored protein powder, xanthan gum, and fibre if using in small bowl. Add this to 1/4cup of unsweetened almond milk (or water if preferred) in shaker cup and shake thoroughly. Slowly pour this mixture into the vegetable puree in the blender, as it continues to blend.
Return to cooking pot and reheat to serving temperature.
*Nutritional Values for Broccoli Version:
Cals 170; Fat 1.8g; Sat Fat .6g; Carbs 15.5g; Fibre 4.5g; Sugar 5.7g; Protein 15g; Sodium 325mg; Chol 30mg; Potassium 605mg.
*Nutritional Values for Cauliflower Version:
Cals 162; Fat 3.5g; Sat Fat 1.7g; Carbs 21g; Fibre 10g; Sugar 7.3g; Protein 15.5g; Sodium 250mg; Chol 36mg; Potassium 657mg.
*Remember that your overall nutritional values may differ, depending on the unflavored protein powder and bouillion that you use. And you’ll also have to review the protein content of your powder, and use the appropriate amount to bring each serving up to 15-18g/serving. I enter my recipe contents in FatSecret.com in order to ‘tinker’ with the ingredients and calculate the appropriate amount.
I hope you enjoy them!