Hearty Seitan & Veggie Soup

Seitan makes for a high-protein meal and this savoury soup is loaded with extra goodness from the veggies and beans.

Serves 1 | Prep time: 10 mins | Cooking time: 20 mins

INGREDIENTS

  • 100g/3.5oz (1 cup) shredded seitan, use homemade or store-bought (e.g. Suzy Spoon’s or Meet Co)
  • 250ml/8.5oz (1 cup) liquid vegetable stock (reduced salt)
  • 100g/3.5oz (3/4 cup, chopped) celery
  • 100g/3.5oz (3/4 cup, chopped) carrot
  • 50g/1.8oz (1/2 cup, chopped) green beans
  • 5g/0.2oz garlic, finely chopped (1 or 2 cloves)
  • 50g/1.8oz (1/3 cup, diced) brown onion
  • 120g/4.2oz (2/3 cup) cannellini beans, rinsed & drained
  • 1 bay leaf
  • 1/4 tsp dried thyme
  • 1/4 tsp paprika powder
  • Seasonings of choice, to taste
  • Optional: add extra water when cooking to achieve desired soup consistency

To serve

  • 1 slice of dark rye bread, toasted
  • Optional: 10g/0.4oz (1/2 Tbsp) vegan butter/margarine

METHOD

  1. Prepare all your veggies and set aside. If using frozen store-bought seitan, heat it in a pan as per packet instructions then set aside.
  2. Heat a non-stick pot and dry sauté onion on medium-high heat for about 3-4 minutes.
  3. Add the garlic, carrots, celery, green beans, shredded seitan, thyme, paprika, other seasonings of choice, stir and cook for another 2-3 minutes, then add the cannellini beans, bay leaf, and liquid stock. Stir, bring to the boil then simmer with lid on for about 10 minutes.
  4. Remove from heat, take out the bay leaf and serve with toasted bread.

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