The Cheapest Nutrient-Dense Soup Recipe for Vegetarians and Non-Vegetarians
Creating a nutrient-dense meal without breaking the bank can be a challenge, but with planning and the right ingredients, it is possible. This recipe combines affordable and nutritious ingredients to create a balanced and satisfying soup suitable for both vegetarians and non-vegetarians. It includes a range of vitamins, minerals, and proteins, and is budget-friendly even for those with limited resources.
Why Beans, Brown Rice, and Inexpensive Vegetables?
Beans and brown rice are cost-effective options that provide a significant portion of the essential nutrients required by the human body. Legumes like beans are rich in protein, fiber, and a variety of vitamins and minerals. Brown rice, on the other hand, is a whole grain that provides energy, fiber, and a range of beneficial nutrients. When combined with a variety of inexpensive vegetables, such as carrots, celery, onions, and peppers, you can cover most of your nutritional needs in a single meal without spending a lot of money.
A Cost-Effective Veggie Option: Nettles
If you are in the UK and can find fresh nettle leaves, they can be a great addition to your soup. Nettles are similar to kale in nutritional profile and are free if you have a garden. However, you may need to supplement with meat or plant-based sources of B12 and protein. Some options include chicken, eggs, or lentils. Nettles are particularly good for boosting vitamins and minerals without adding significant cost.
Cheap and Nutritious Soup Recipe
This recipe is designed to be budget-friendly and nutritionally balanced. The ingredients are listed below, along with the estimated costs and portion sizes.
Ingredients:
Value Cooking bacon (500g): ￡0.75 Value Frozen Peas (1kg): ￡0.69 Frozen broccoli (1kg): ￡0.75 Value brown onions (1kg): ￡0.50 Green lentils (1kg): ￡0.80 Veg or ham stock cubes: ￡0.70 Nettle leaves from the garden (400g): FreeHere’s a step-by-step guide to make this nutritious soup:
Steps:
Soak 500g of green lentils in water overnight in the fridge. Drain and set aside. Mince up all the 500g of bacon fat and fry in a large soup pot until lightly browned. Remove bacon and set aside, leaving the liquid fat in the pan. Place veg stock cubes in a jug and add 1 litre of boiling water, stirring until dissolved. Dice half of the brown onions and fry them in the bacon fat on low heat until translucent. Add the soaked lentils to the pan and coat with fat, similar to making a risotto. Add the litre of condensed stock and simmer for 15 minutes. Add 2.5 litres of boiling water, half the bag of frozen broccoli (500g), and the whole bag of peas (1kg). Turn down the heat and bring the mixture to a boil, then simmer for 3 minutes with the lid on for 25 minutes. Add nettle leaves (not more than 400g if you have a garden) and continue to simmer for 5 minutes. Allow the soup to cool for 5 minutes, then add a level teaspoon of black pepper and blitz thoroughly with a stick blender. If the soup is too thick, add more stock. Return the cooked bacon to the soup.Prepared correctly, this soup will not only save you money but also provide essential nutrients like vitamins, minerals, and protein. Nettles, if available, can boost your calcium intake, and the lentils and bacon provide protein and other vital nutrients.
Conclusion
Creating a nutritious and budget-friendly meal doesn’t have to be difficult. By combining affordable ingredients in a strategic way, you can make a delicious, satisfying, and nourishing soup that meets all your nutritional requirements. Whether you’re a vegetarian or a non-vegetarian, this recipe offers the perfect balance of flavors and nutrients.