Butternut squash and tofu soup
While we love a soup for lunch - the effort needed to increase the protein is hard! In this soup we have added silken tofu. This means this bowl has a decent amount of protein (24g per serving). You can also add a couple of lentil crackers with some cottage cheese on to increase protein as I do if you need more. For more nutrition insights see tip below.
ingredients
serves 4
1 tbsp olive oil, chopped
1 large onion, red or white
600g peeled and cubed butternut squash
1 heaped tbsp rose harissa paste (Belazu)
500ml chicken stock (use veg if vegetarian or vegan)
3 tbsp red lentil
700g jar of chickpeas (Bold Bean Co)
300g silken tofu
salt and pepper to taste
method
In a large pan heat the olive oil.
Add the onion and cook for a few minutes until soft.
Add the harissa paste, the chopped butternut squash and red lentils and stir.
Add the stock, bring to the boil and then simmer over a gentle heat for 25 minutes.
Add the chickpeas and their stock. If using canned chickpeas drain first. Simmer together for 5 minutes.
Add the silken tofu, stir and then blend.
the health boost tip
Each serving contains 24g of protein and 17g of fibre for only 450k/cal. Silken tofu is a good source of calcium which can help support your bone health. It is also rich in isoflavones, which can help with some of the symptoms of perimenopause.
