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Creamy Vegetable Soup with Crispy Brussels Sprouts
Homemade brussels sprout chips give a good crunch when sprinkled over the soup
SOUP WITH A CRISPY CRUNCH!
First we had kale chips, now I bring you brussels chips!
These are outer the leaves that fall off when preparing your sprouts, so when you cut off the root end you end up with the dark green leaves of the sprout coming loose. I teased more off as I gathered them for this addition to the recipe.
All you do is rinse them, pat dry, sprinkle with salt and black pepper, a tiny drizzle of oil, toss, then roast them in the oven for around 20 minutes, until browning and crisp.
Soo delicious fresh out of the oven atop of your inner warming bowl of soup!
LOADED WITH POWERFUL NUTRIENTS!
The soup itself is a mixed vegetable blend playing hard on the classic leek and potato soup, yet brought into the nutrient popping density with the addition of swede (turnip), peas, and brussels sprouts!
The main vegetable ingredients and the nutritional benefits of such are as follows:
- Leek - Part of the allium family, leeks are rich in vitamins A, C, E and B6 as well as calcium, iron, magnesium and manganese.
- Potato - Aside from helping cultures survive through winters for century's, the alpha lipoic acid, a co enzyme present in the potato has been shown to boost overall cognitive health.
- Swede - What's great about swede is not just their delightful flavour, swede's are also high in potassium and low in sodium, which will help to naturally lower blood pressure. For comparison one cup of swede contains 554 milligrams of potassium compared to 34 milligrams of sodium.
- Brussels sprouts - Rich in protective antioxidants that reduce oxidative stress in your cells, and as a result can help to lower you risk of chronic disease.
- Peas - A good source of plant-based protein, peas are rich in both fibre and Iron making them a great addition to any meal.
SAVE SOME FOR LATER!
This soup can be stored fresh in the fridge for a few days, perfect for meal prepping, it can also be frozen. The brussels chips should be stored separately, and reheated before serving.
Creamy Vegetable Soup with Crispy Brussels Sprouts Recipe
Serves 4
INGREDIENTS
- 1 leek
- 2 medium potatoes
- 300g brussels sprouts, ends removed, dark green leaves peeled and kept separately
- 1/2 of a swede, peeled
- 1 cup peas, either from a small tin or from frozen
- 4 cloves of garlic, chopped
- 1 tsp vegan butter
- 1 tsp olive oil
- 1 vegetable stock cube
- 4 cups of water
- 2 cups unsweetened soy milk
- 1 tsp mixed herbs
FOR SERVING
- Black pepper to taste
- Pinch of ground nutmeg
- Plant-based cream for serving
- Crispy brussels sprouts
METHOD
- Pre-heat your oven to 180c. Add brussels sprouts to a roasting dish, sprinkle with salt and black pepper, drizzle with a tiny bit of olive oil about 1/2 a tsp, roast for around 20-25 minutes until crisp and browning. Give them a shake around a couple of times during the cooking process.
- Alongside your sprouts prep your sprout leaves by rinsing them, patting dry with kitchen roll, sprinkle with salt and black pepper, drizzle with the remaining olive oil. Roast these for around 15-20 minutes until crisp and browning.
- Whilst your sprouts are roasting, slice your leek into rounds, peel your potatoes and chop into medium chunks, and cut, peel and dice your swede into small chunks.
- In a large pot, sweat your leeks and garlic in the vegan butter for around 5 minutes, careful not to let them burn, add the water, stock cube, mixed herbs, followed by the chopped potato and swede, add more water if needed to just cover. Let this bubble away for around 20 minutes until the veggies are knife tender.
- When the veggies are done, add the peas and roasted brussels, cook for a further 5 minutes. Turn off the heat, blend the soup, adding the plant-based milk as you go.
Serve with your crispy brussels sprouts, black pepper, pinch of nutmeg and a whirl of plant-based cream
Enjoy!
Recipe by Rose Wyles - The Vegan Nutritionist
For professional assistance with adopting a healthy and nutritious plant-based diet, go to www.thevegannutritionist.co.uk/nutritionconsulting
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