Vegetarian Protein: Yogurt Potato Cream Soup
If you are looking for a vegetarian option but do not want to sacrifice the protein… goat yogurt has only 2 grams of fat and 7 to 8 grams of protein per serving, white potatoes have an amino acid score of 109, sweet potatoes a score of 82, and avocado a score of 129 (according to nutrition data). The amino acid score is how complete the protein is, according to the amino acid content.
Despite the relatively low content of protein in potatoes or avocado, it has a very high quality, and the vegetable form of amino acids is readily available for our body to absorb. Nutritional yeast is also packed with protein and supplements vitamin B12, also it adds a nice cheese flavor. Cayenne pepper is a good circulation enhancer. The health benefits claimed out there for apple cider vinegar are way too many, considered a health tonic since a long time ago, but none of the benefits has a scientific base, so we’ll just say it adds a good tangy twist to the soup.
Ingredients
1 medium sweet potato
1 medium white potato (try to find the small ones, as the glycemic index is considerably lower)
1 large zucchini (courgette)
5 tablespoons unsweetened yogurt (preferably goat for its high protein and low-fat content)
4 tablespoons extra virgin olive oil
1 teaspoon sea salt (or to your preferred taste)
1 tablespoon dill weed
1 tablespoon apple cider vinegar
1/2 cup water
Cayenne pepper powder sparingly, or cajun for a less spicy option.
2 tablespoons nutritional yeast
1/2 tablespoon truffle infused olive oil (optional, truffle flavor is an acquired taste)
¼ avocado
½ tomato
Directions
I Mix both sweet potato and white potatoes to balance the glycemic index(GI) and the sweet taste, if you aim for a low GI then use only sweet potatoes, but flavor turns out a bit sweeter.
Peel potatoes and cut them in 1 cubic centimeter pieces to cook evenly. Cut zucchini in the same way.
Steam the sweet potatoes for 2 minutes first as they take a bit longer to soften up since they have more fiber, then add the white potatoes to the steamer pot and mix around with the sweet potatoes. Steam for about 4 more minutes and then add the zucchini to the steaming party. Steam for about 5 more minutes.
Blend all ingredients on medium speed, besides the tomato and avocado.
I made a tomato and avocado fan to have something to chew, also they seemed to fancy a jacuzzi party… so.
It makes 3 servings.
