Ah, let’s answer the ever asked question on where do vegans get their proteins from with this easy to make delicious, creamy, hearty soup. It’s packed with mighty soy beans, green peas, artichokes, asparagus and buckwheat making it a powerful nutritional and a yummy meal. Full of plant based proteins but also fiber and plenty other micro nutrients.
Though I don’t really like to look at food as isolated micro nutrients, the questions about where do I get my nutrients such as calcium, zink and above all proteins pops up a lot. And as I’ll be dedicating a separate text on animal vs plan proteins soon, for now, lets answer here the big question
Where do vegans get their protein from?
Or rather what are my most common sources of proteins. There’s really a lot of it and I’m not covering it all here, but these are some of the protein packed food I eat on regular basis.
Nuts & nut butters
These are my favourites! A tea spoon of almond or peanut butter is a regular in my breakfast bowl made of cooked grains, seeds and fruits. And slightly roasted almonds, peanuts or cashews are a great snack that I carry with me during the day.
In all of their gorgeous variety of colours and beautiful flavours. In soups, stews, pies, veggy burgers, love them with spinach and I’m currently working on a sweet recipe with lentils that I hope I’ll soon share with you here.
Another favourite and so versatile that can be used in sweet and savory dishes. I eat them in so many varieties of hummus, roasted with spices and herbs, add them to soups, stews and risottos, mash them for delicious falafels or yummy veggy rolls. Chickpea flour is great to make the pastry or bread soft and puffy and mashed chickpeas are one magic ingredient for perfectly moist muffins.
These are fun and easy and I have them mostly during summer as light breakfast or a snack. Mix them with almond, coconut or rice milk for a yummylicious pudding. Or with fresh mashed fruit for some fantastic jam made in no time.
I love the lightness and a walnut taste of this grain. Besides it’s cooked in minutes for some fantastic sweet or savory meals. Throw some in soups, make a quinoa porridge, use it as a stuffing or instead of rice for risottos, sprinkle it on salads or make it a salad base and pair with some sweet potatoes for one delicious lunch
Pumpkin and flax seeds are on my plate every single day. Pumpkin seeds are my usual snacks together with nuts. Otherwise, I would mix grounded flax seeds in my porridge, use them as vegan eggs when baking, for pancake batters or to get a nice burger texture. Sprinkle grounded seeds on salads. And slightly toasting the whole seeds and than adding them to fresh greens makes all the difference when it comes to delicious flavours.
Broccoli, green peas, soy beans, spinach are just some that I adore. And no, not sad, soggy and steamed but vibrant and full of most delicious flavours just like this soup here that we are going to cook now. Additionally, buckwheat is also one of the grains that makes a good protein source and it’s one of the ingredients of this yummy, creamy soup.
Ingredients you’ll need for 4-6 servings
- Jerusalem artichokes 5 to 6 pcs
- 1 medium sized leak
- 150g green soy beans
- 200g baby green peas
- 300g baby asparagus
- 100g buckwheat groats
- 5 fresh sage leaves
- olive oil, salt and pepper
Let’s cook the soup
This is one pot dish, something I adore as there is a minimal fuss about it. So grab a pot, heat some oil and briefly fry the sage leaves. As soon as those start to change shape, take them out and pop in diced leak and artichokes. Cover with water and leave to simmer until done.
Than take the pot off the heat, take a stick blender and blend it all well. This is your creamy soup base that you can use for this one or any other soup.
Now bring back to heat, add all of the greens, buckwheat, cover with more water if needed, put a lid on and leave to simmer until done. It will take some 20 minutes from here.
In the end just season with salt and pepper and add those crunchy sage leaves.