The Nutty Butcher

This soup is supposed to be green, not green as in greenhouse gas or greenwashing, but green as in chopped up parsley. This soup is a good choice for weekday lunch or hasty dinners.

Total time: 30 mins

Servings: 5

Equipment: blender

Ingredients:

• 15 cm leek (about 120 g)
• 2 garlic cloves
• 1 tbsp fresh ginger
• 1 cube vegetable stock
• 1 medium size zucchini (about 450 g)
• 3 dl canned white beans (about 180 g, not the ones in tomato sauce)
• 250 g silken tofu (unflavoured)
• half a pot of fresh parsley (leaves and stems, about 22 g)
• 250 ml plant-based cooking cream (I used soy based)
• olive oil for frying
• 1 tsp thyme (dried)
• salt and pepper
• 10 tbsp pumpkin seeds (about 9 g/tbsp)

How to make white bean and zucchini soup:

1. dice the leek, chop garlic cloves and fresh ginger, put olive oil into pot and fry the mixture until soft
2. cut the zucchini into cubes
3. add 1 cube of vegetable stock to the pot and let it melt into the mix of leek, garlic and ginger
4. put the diced zucchini into the pot and fill up with water until it barely covers the zucchini (most of the moisture in this soup will come from the zucchini while it cooks)
5. season with dried thyme and boil under lid until the zucchini is soft
6. rinse the white beans and add them to the soup, add the silken tofu and cooking cream
7. chop the parsley and add it to the soup, let simmer under lid for 10 mins
8. season with salt and lots of black pepper
9. toss olive oil and pumpkin seeds in a pan, fry briefly and season with salt
10. blend the soup until smooth
11. serve and top with roasted pumpkin seeds (about 2 tbsp/serving)

Carb, dietary fiber, protein and fat content (per serving/whole pot)

The macro count of this recipe is done using soy-based cooking cream, as I use it as a low carb and high protein replacement for diary cream. Oat cream is equally delicious, but has higher carb and lower protein content.

Per serving:

• net carb: 17,57 g
• protein: 15,23 g
• total fat: 25,98 g
• saturated fat: 4,83 g
• dietary fiber: 5,43 g
• kcal: 365,98 g

Per whole pot:

• net carb: 87,85 g
• protein: 76,16 g
• total fat: 129.92 g
• saturated fat: 21,01 g
• dietary fiber: 27,17 g
• kcal: kcal: 1829,88 kcal