Blended Lupini Beans in a Leek and Zucchini Soup
Blend Lupini Beans in a Leek and Zucchini Soup for a comforting, high-protein meal perfect for any season. This simple recipe requires just a few ingredients and features lupini beans, which are rich in protein, low in carbs, and available at most grocery stores.
Ingredients
- 1 cup Lupini Beans canned or jarred, drained
- 3 Leeks white and light green parts, chopped and rinsed
- 1 Zucchini roughly chopped
- 1 Yellow Onion chopped
- 5 Garlic Cloves minced
- 900 ml No Salt Added Vegetable Broth low-sodium, one carton
- 2 cups Water read option to add an extra cup to soften lupini (in post instructions)
- 2 tsp Salt omit if using regular vegetable broth
- 1 tsp Pepper
- ½ tsp Thyme
- 1 cup Air-fried Spicy Lupini Beans optional garnish (recipe link in post and on site-search)
Instructions
- Chop and thoroughly wash the white and light green parts of the leeks, then roughly dice the zucchini and onions and mince the garlic. Drain, wash and rinse the lupini beans.
- Heat oil in a large pot. Add the onions and garlic, and stir in the lupini beans. Then cook on medium heat for 5 minutes until the onions turn soft. If you find the lupini firm and prefer a very smooth soupy consistency, add one cup of water to the pot, cover, and cook the lupini beans with the onions and garlic for 20 minutes.
- Add the leeks, and zucchini to the pot and give everything a big stir to mix the ingredients. Next, add the salt, pepper and thyme.
- Add the vegetable broth and water to cover the vegetables, then bring the soup to a boil. Once it boils, reduce the heat to low, cover the pot and simmer the soup for 20 minutes. Meanwhile, prepare the reserved lupini beans and air fry them to garnish the soup.
- After 20 minutes, uncover the pot and use an immersion blender to puree the soup until it is smooth. Alternatively, a countertop blender can puree the soup in batches. Serve the warm soup in bowls garnished with air-fried spicy lupini beans.
Notes
Best Tips
- Drain, wash, and rinse the lupini beans thoroughly in water to remove saltiness from the canning liquid.
- Chop the leeks into small pieces, using only the white and light green parts.
- Adjust the amount of garlic to your preference.
- Consider buying lupini in jars or cans for a quicker prep time.
- If you have time, boil or pressure cook the lupini beans to soften them. Alternatively, follow the recipe for a slightly grainy soup texture.
- Blend the soup in the pot with an immersion blender stick for easy cleanup, or puree small batches in a countertop blender.