What could be better in this cold and dreary weather than a bowl of soup! With a delicious bowl of soup like this, you not only warm up quickly, but it is also healthy and keeps you feeling full and satisfied for a long time.
Sometimes you suddenly get a brilliant idea while standing in the kitchen. Such an idea then leads to the creation of a new, super tasty recipe. If you recognize yourself in the following, read on. Are you looking for ways to use up your stash of (flavorless) pea protein? I came up with the idea of adding a scoop to a pot of mushroom soup 🙂.
When I did this, the normally quite prominent texture and flavor of the pea protein turned out to be undetectable, and the soup also became nice and thick, making it more filling. The recipe for a perfect protein-rich Meal soup then became a reality.
By adding lentils and plenty of mushrooms to the broth afterwards, you get a delicious, filling, and fiber-rich soup. Additionally, this soup is quick and easy to prepare. And you could make the soup even richer in protein by adding extra cubes of tofu or seitan.
In this recipe, we used pea protein powder, but you could also use soy protein or another flavorless protein powder. Don't have protein powder but still want to make the soup protein-rich? Then replace the almond milk with soy milk and follow the tip to add tofu or seitan.
Ingredients for protein-rich mushroom soup:
- 800 grams of mushrooms
- 4 cloves (8-10 grams) garlic
- Half a liter (500 ml) of unsweetened almond milk
- 800 ml water
- 1 mushroom (10 gram) stock cube
- 1 onion (150 grams)
- 200 grams of cooked lentils
- 30 grams of plant-based protein powder
- Pinch (2 to 3 grams) (chili) pepper
- 1 tablespoon (20 grams) oregano
- 1 teaspoon (5 grams) thyme
- Fresh parsley (to taste)
What do you need to make this soup:
- Hand blender
- Pan
METHOD OF PREPARATION:
Step 1. Cook the lentils. If you don't have fresh ones, you can use canned lentils. Make sure to drain them well!
Step 2. Finely chop the garlic, mushrooms, and onion, and sauté them over low heat in a non-stick frying pan for about 5 minutes.
Step 3. Combine the mushrooms, stock cube, 700 ml water, half a liter of almond milk, 100 grams of lentils (so half of that), and a scoop of protein powder. Add half of the garlic, onion, and mushroom mixture to this. Now mix this until smooth. You can do this in a blender first or directly in the saucepan and then mix with an immersion blender.
Step 4. Add the remaining 100 grams of lentils and the onion-garlic-mushroom mix to the above, along with the thyme and oregano. Let simmer for another 10 minutes over fairly low heat.
Step 5. Ladle the mushroom soup into a bowl and garnish with the pepper and parsley.
Enjoy your meal!
MACRONUTRIENTS AND KCAL:
4 portion(s) of 600 ml
180 kilocalories per bowl of soup
20.1 grams proteins (EN% 44,8)
13.3 grams of carbohydrates (EN% 29.3)
3 grams of fat (EN% 14.9)
8.8 grams of fiber
Do you have questions about this recipe or a balanced diet? Request a consultation.
English 
Dutch