Carrot, Squash & Bean Protein Bisque
This creamy, hearty bisque blends sweet butternut squash, carrots, and garbanzo beans, creating a nourishing, protein-packed meal. Add kale chips for an extra crunch!
Equipment
- Large-size saucepan
- knife
- Cutting board
- spoon
- ladle,
- whisk,
- Immersion blender or countertop blender
Ingredients
- 1 tablespoon 15 ml peanut oil
- 1 tablespoon 6 g grated gingerroot
- 2 cloves garlic grated
- 1 cup 164 g cooked garbanzo beans, drained and rinsed
- 113 cups 144 g grated carrot (about 2 large)
- 3 pounds 1.4 kg butternut squash, roasted, cubed
- 3 cups 705 ml water
- 2 tablespoons 30 ml mirin or white wine
- 2 tablespoons 42 g white miso
- 2 tablespoons 30 ml tamari
- 1 tablespoon 15 ml seasoned rice vinegar
- 1 tablespoon 15 ml toasted sesame oil
Instructions
- In a large saucepan, heat the peanut oil over medium-high heat.
- Add the grated garlic and carrot, cooking for 2 to 3 minutes until the garlic is fragrant.
- Stir in the water and roasted butternut squash cubes, bringing it to a boil.
- Reduce the heat to medium and cook uncovered for 5 minutes.
- In a bowl, whisk together the mirin, miso, tamari, rice vinegar, sesame oil, and grated ginger.
- Lower the heat to a simmer, and stir in the mirin mixture.
- Add the garbanzo beans.
- Cover with a lid and simmer for 15 minutes.
- Using an immersion blender or countertop blender, purée the soup until smooth.
Notes / Tips / Wine Advice:
Wine Advice:
Pair this creamy bisque with a light and fresh white wine like Sauvignon Blanc to complement the rich flavors.
Pair this creamy bisque with a light and fresh white wine like Sauvignon Blanc to complement the rich flavors.
Nutritional Information
Calories: 280 kcal | Carbohydrates: 45 g | Protein: 9 g | Fat: 7 g | Sugar: 8 g | Salt: 0.9 mg
