Soup is an easy meal but many recipes can miss the mark on balance with some being heavy on vegetables but light on protein or other’s being filled with heavy creams and cheeses to thicken and add flavour.
This spicy pumpkin soup recipe was created to ensure all important aspects of a soup - nutrition, texture and flavour - are checked off using healthy, wholesome, nutrient packed ingredients only.
The ratio of pumpkin and carrot to liquid as well as the red lentils make this soup thick and creamy without any of the cream. Spices, leek and garlic add a complexity of savoury flavour to counteract that sweetness from the vegetables. The red lentils also give the soup an added kick of protein to ensure it is satisfying and satiating when you eat it.
The holy nutritional grail of this soup though is the crumble you top it with. The crunchy
tempeh crumble is a protein powerhouse delivering 19g of protein per serve in addition to the lentils in the soup. Not only that, but a serve contains 15% of your daily iron requirements and 20% of your daily magnesium needs.
Tempeh is made from fermented soybeans which are bound together through the culturing process. It is a great substitute for meat and protein for those trying or following a plant-based diet as it is one of the best sources of vegetarian protein out there.
You can use the tempeh crumble across
a number of different recipes including salad bowls, rice dishes and even tacos. You can mix up the spice combinations too depending on what you’re eating.