Soups

High Protein Potato Soup

⏱ 40 Min 🍽 2 Portionen 📊 Simple 💪 51g Protein
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Veganer Online Fitness Coach · OWL
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100g Protein Potato Soup - simple and delicious

A hearty vegan potato soup with smoked tofu and many spices. Perfect for cold autumn days and packed with plant-based protein.

The simplest soup recipe and perfect after an autumn walk. The next day, it tastes even better when reheated. It's best to make double the amount right away.

Inhaltsverzeichnis

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cooking pot
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Large Pan
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Vegetable grater
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For fine vegetable slices and shredded tofu
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Zutaten

Portionen anpassen
2
  • Main Ingredients
  • 1.0EL Oil

  • 400.0g smoked tofu

    diced
  • 200.0g Carrots

    diced
  • 200.0g Onions

    diced
  • 750.0g Potatoes

  • 4.0piece garlic cloves

    hacked
  • Spices
  • 3.0EL parsley

    TK
  • 1.0TL Thyme

  • 1.0TL Oregano

  • 0.5TL Musk

  • 7.0piece Juniper berries

    5-10 pieces
  • 7.0piece Peppercorns

    5-10 pieces
  • 0.5TL Caraway

    optional
  • 3.0piece Bay leaves

  • Broth & Seasoning
  • 1.2Liter Vegetable broth

  • 0.5piece Lemon

    Battery
  • 0.5EL Mustard

  • 1.0EL maple syrup

Schritt-für-Schritt Anleitung

1
Sauté tofu

Sauté the smoked tofu in a little oil, then add the carrots and fry for about 2 minutes.

2
Onions & Potatoes

Add the onions, sauté until translucent, then add the potatoes and stir well.

3
Add garlic

Add the garlic and briefly sauté it.

4
Seasoning & deglazing

Add the spices and deglaze with the broth.

5
Cooking

Cook everything over medium heat until the potatoes and carrots are soft.

6
tasting

Finally, season with lemon juice, mustard, maple syrup, and salt/pepper, and enjoy.

Nährwerte für 2 Portionen
51g
Protein
69g
Kohlenhydrate
22g
Fett
Gesamtkalorien 709 kcal

Die Nährwerte beziehen sich auf 2 Portionen (Gesamtrezept). Passe die Mengen gerne auf deine persönlichen Bedürfnisse an.

Tipps & Variationen

Creamy Variant

Puree part of the soup for a creamier consistency

Without cumin

Leave out caraway if you don't like the taste

Double Portion

Double all ingredients for meal prep over several days

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