George This Vegan Green Soup is the healthiest most nutritious soup you can find, and extremely yummy too! Entirely made of whole foods, and so quick and easy to make. Just throw all the ingredients in a pot, let them simmer inside for an hour and then blend and serve! This green soup is also full of protein: 1 single serving provides 61% of the protein that we need in a day (based on a 2000 kcal per day diet). The amount of dietary fiber provided by it is also exceptional: 103% of what you need in a day (based on a 2000 kcal per day diet). See the rest of its outstanding nutritional information below!
Let’s talk a little about the benefits of broccoli:
Broccoli is an all-star food with many health benefits. While low in calories, broccoli is rich in essential vitamins and minerals, in addition to fiber. A cup of cooked broccoli offers as much vitamin C as an orange, and is a good source of beta-carotene. Broccoli contains vitamins B1, B2, B3, B6, iron, magnesium, potassium, and zinc too.
Broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium and fiber (extracted from healthyeating.org)
Vitamin K – essential for the functioning of many proteins involved in blood clotting
Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. It’s a powerful antioxidant and protects the body from damaging free radicals.
Fiber – diets high in fiber promote digestive health. A high fiber intake can also help lower cholesterol.
Potassium – a mineral and electrolyte that is essential for the function of nerves and heart contraction.
Folate – is necessary for the production and maintenance of new cells in the body.
The benefits of cauliflower are also outstanding (extracted from draxe.com):
Cauliflower is one of the healthiest foods on Earth, and there is good reason why. With its rich supply of health-promoting phytochemicals, high level of anti-inflammatory compounds, and ability to ward off cancer, heart disease, brain disease and even weight gain, it seems there isn’t much cauliflower is unable to do.
Cauliflower is so beneficial due to its special combination of phytochemicals called carotenoids, tocopherols and ascorbic acid — all forms of antioxidants currently being extensively researched in order to understand more about how they keep the body healthy.
Due to recent search, cauliflower is now highly correlated with preventing chronic diseases, including cardiovascular diseases, diabetes, neurodegenerative disorders and various forms of cancers, just to name a few.
Top 8 Health Benefits of Cauliflower
- Helps Reduce Cancer Risk
- Fights Inflammation
- Decreases Risk for Heart Disease and Brain Disorders
- Provides High Levels of Vitamins and Minerals (Especially Vitamin C and Vitamin K)
- Improves Digestion and Detoxification
- Aids in Weight Loss
- Helps Balance Hormones
- Preserves Eye Health
Did you know about all of these benefits?
Green peas are a popular vegetable. They are also quite nutritious and contain a fair amount of fibre and antioxidants. Additionally, research shows they may help protect against some chronic illnesses, such as heart disease and cancer.
Green peas are one of the best plant-based sources of protein, which is a major reason why they are so filling, along with their high amount of fibre. Eating protein increases the levels of certain hormones in your body that reduce appetite. Protein works together with fibre to slow digestion and promote feelings of fullness.
Green peas have an impressive nutrition profile. Their calorie content is fairly low, with only 62 calories per 1/2-cup (170-gram) serving. About 70% of those calories come from carbs and the rest are provided by protein and a small amount of fat. Furthermore, peas contain just about every vitamin and mineral you need, in addition to a significant amount of fibre. (Extracted from healthline.com)
Beans are a super healthy, super versatile and super affordable food. They are high in antioxidants, fiber, protein, B vitamins, iron, magnesium, potassium, copper and zinc. Eating beans regularly may decrease the risk of diabetes, heart disease, colorectal cancer, and helps with weight management. Beans are hearty, helping you feel full so you will tend to eat less (extracted from doctoroz.com).
The sesame seeds in tahini contain two beneficial types of lignans, sesamin and sesamolin, which are polyphenols found in plants. These lignans can be converted by bacteria in the gut to form mammalian lignans, which may have protective effects against hormone-related diseases such as breast cancer, according to a 2006 study.Sesame seed’s lignanas promote heart health, too. Sesamin and sesamolin can also protect against acute coronary syndrome (ACS) and cardiovascular death, according to this 2011 study. (extracted from organicauthority.com)
If you liked this recipe, check out our The Green Monster Soup (Vegan). You’ll love it!
Quick & Easy Vegan Green Soup (Made 100% of Whole Foods)
Enjoy friends! If you make this recipe, please snap a photo and tag @veganvvocals and #veganvvocals on Instagram! We’d also love it if you would leave a comment below, and give the recipe a rating! Thanks so much!
Ingredients
- 1 kg frozen spinach
- 1 kg frozen cauliflower
- 1 kg frozen broccoli
- 200 g frozen green peas
- 1 l water
- 1/4 cup sesame seeds
- Nutmeg, to taste
- Sea salt, to taste
- Freshly ground black pepper, to taste
Topping
- Boiled chickpeas
- Tahini
- Ground cumin, to taste
- Chili pepper flakes, to taste
Instructions
- In a large pot, combine spinach, cauliflower, broccoli, green peas, sesame seeds, and water and bring to a boil. Then, let it simmer over low to medium heat for 1 hour, until everything is tender.
- Then, either transfer the contents of the pot to a high-speed blender and blend until smooth, or using an immersion blender, blend inside the pot. Add nutmeg, salt and black pepper to taste.
- Serve the cream soup into bowls and top with boiled chickpeas (130 g per person), tahini (1-2 tbsp per person), ground cumin and chili pepper flakes, optionally. Enjoy this deliciously nutritious vegan soup!
- Store in the refrigerator.
Nutrition
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Looks so delicious, all i need is your soup right now. I made this before, it was so good, thank you for this amazing blog! I am really enjoying with your wonderful recipes
I’m so so so glad you like it! This was hubby’s creation, so simple, and yet so healthy and delicious! Thank you so much for your kind comment, dear! 🙂
Hello there, I have made about 12 of your recipes and they are all amazing!!! This really is a great soup and even better the next day. Cheers!
Honestly love this soup, I thought originally it might taste too healthy, but it is super tasty and easy to make.
Just made it tonight … absolutely delicious! Very flavorful!
I love this soup! I keep making it cos I simply can’t get enough. My partner LOVES it, too!
Sometimes the simplest recipes are the best ones. This soup was DELICIOUS!!
I love this soup! How can something so healthy be so delicious too? Thank you for this wonderful recipe.