Have you seen our newly revamped Canada’s food guide yet? It’s a hot topic these days and it generated a whole lot of fun discussion on my Instagram post. The new evidence based guide ditches dairy as a food group and heavily emphasizes plant-based foods. It also includes healthy habits such as choosing water as a primary beverage, eating with others, spending more time cooking at home and being aware of food marketing.
Unlike former iterations of the guide, our new one highlights plant-based proteins. Speaking of which, I recently made a green curry style soup that conveniently features three kinds of plant proteins: tofu, green peas, and soy bean sprouts. This trifecta of proteins paired with homemade green curry sauce and coconut milk resulted in one of the most delicious soup I've ever created.
When you scroll down, don't be alarmed by the list of ingredients. This recipe is soup-er easy to make (45 minutes start to finish), you'll learn how simple it is to DIY a flavourful green curry-style sauce, and you'll have leftovers for the next couple of days. Scroll down for the full recipe!
VEGAN GREEN CURRY SOUP
Makes 6 - 8 servings
Green curry sauce:
1 bunch of cilantro, stems and leaves washed and roughly chopped
1 bunch of parsley, stems and leaves washed and roughly chopped
1 thumb sized piece of ginger, sliced
1 - 2 hot peppers (I used habanero, but jalapeño or another spicy pepper would work), chopped
3 cloves of garlic
Juice of 2 limes
1 teaspoon sea salt
1 tablespoon coconut oil
1 onion, diced
1 large carrot, finely chopped
2 ribs celery, finely chopped
8 oz mushrooms of your choice, sliced
1 can (400 ml / 14oz) of full fat coconut milk
1 block of firm tofu, large dice
1 can (199 ml) bamboo shoots (optional)
1 cup green peas
1 bunch greens of your choice (I used dandelion), washed and finely chopped
3 - 4 cups soy bean or mung bean sprouts (optional)
Sea salt & pepper
Black rice ramen (I used Lotus Foods brand) or rice noodles, cooked according to package directions
In a blender process all of the green curry ingredients to a smooth, sauce-like consistency. You may need to add a bit of water to get things going.
Warm the coconut oil in a large soup pot over medium heat. Add onion, celery and carrots, and a big pinch of salt, and cook until the onions become translucent (about 5 minutes). Add the mushrooms and cook them for a few minutes until they have softened and start releasing water.
Add the green curry sauce to the pot, along with the coconut milk, tofu, bamboo shoots, and peas. You will also want to add 3 - 4 cups of water depending on how thick you want your soup to be. Bring the soup to a gentle simmer, then stir in the greens and sprouts. Cook until the greens have wilted and the sprouts have softened. Taste the soup and season with sea salt and pepper if needed.
Transfer a portion of your noodles to a soup bowl and pour the green curry soup over top. Enjoy!
If you enjoyed the recipe I shared above be sure to check out my Plant-Based Breakthrough program, which is a 4 week online crash course in health, nutrition, and meal planning. For details on when the next program starts click here. You can also join the Plant-Based Breakthrough Community on Facebook where I share recipes, inspiration, and information on plant-based nutrition.