Vegan Protein Soup – 100-% Plant-Based

By | September 25, 2017

Feeling tired or powerless? Try this 100-% plant-based Vegan Protein Soup! Giving you an energetic boost, this vegan soup is rich in vitamin A and iron, contains 16 grams of protein and gluten-free!

  • 4 servings
  • Preparation time: 10 minutes
  • Cooking time: 10 minutes
  • Ready in: 20 minutes


  • Why should you try this Vegan Protein Soup?
  • Equipment
  • Ingredients
  • Preparation

Why should you try this Vegan Protein Soup?

Reason # 1: You’ll feel satisfied for longer = weight control. Because of the high fiber content, you’ll feel satisfied longer which keeps you from eating more and helps you control your weight.

Reason # 2: An excellent alternative source of protein for vegan diet

Reason # 3: It’s rich in antioxidants, iron, and potassium This soup is an excellent source of vitamin A, potassium, and iron. Vitamin A is an essential antioxidant for our cells and helps protect us from oxidative stress and consequently from premature aging. Potassium is very supportive for our muscle and skin tissues. Iron is an essential mineral for the production of red blood cells (hemoglobin). These nutritional components support the regeneration processes in our body and help protect us from weakening.

Reason # 4: It strengthens Qi (=Chi, available energy), Yang (metabolic processes), Blood, and Yin (regenerative processes) In Traditional Chines Medicine (TCM) you can support your body through the integration of particular foods in your diet. The components included in this soup create the perfect balance to both help the body and to improve the ability to absorb nourishment giving our tissues, muscles, organs the necessary nutritional components. This keeps the skin glowing and you looking young. The beans have a positive influence on Yin, which is responsible for repairing and maintaining proper processes in the body.  Garlic, Cayenne Pepper, and Rosemary boost the metabolic processes, which are important for healthy, balanced weight. Carrots help to regulate the available energy, Qi, which is crucial for life stability.

Equipment, Ingredients, and Preparation


1 pot

1 knife

1 cutting board

1 spoon

1 peeler



Fresh Celery (diced)

3 cups

Fresh Carrots (diced)

1 cup

Fresh Garlic

10 cloves

Cooked White Beans

2 canes

Coconut Oil

2 tbsp.

Fresh Rosemary

4 springs

Fresh Oregano

2 springs

Himalayan Pink Salt

0,5 Tsp

Black Pepper

1 Tsp


4 cups

Instruction: How to prepare Vegan Protein Soup?

  1. Step: wash and dice celery, peeled carrots, and garlic
  2. Step: put in a pot 2 Tbsp. of coconut oil and sauté celery, carrots, and garlic with black pepper and salt for approximately 3 minutes
  3. Step: add cooked (alternatively canned) white beans in the pot with sautéed vegetables
  4. Step: add water, rosemary, and oregano in the pot
  5. Step: steam for app. 7 minutes

Enjoy! Bon Appetite!

© 2017, BeMedique LLC


  • Daverick Leggett,  Helping Ourselves, A Guide to Traditional Chinese Food Energetics. Meridian Press 2014
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  • Smith DL, “Anemia in the elderly”, Am Fam Physician. 2000 Oct 1;62(7):1565-72,
  • Beard JL, Iron deficiency alters brain development and functioning. J Nutr.2003 ;133(suppl 1): S1468 -S1472.,
  • Silverberg DS1, Iaina A, Wexler D, Blum M. “The pathological consequences of anaemia”, Clin Lab Haematol. 2001 Feb;23(1):1-6.
  • Keith Griffiths, Bharat B. Aggarwal, Ram B. Singh, Harpal S. Buttar, Douglas Wilson, and Fabien De Meester. “Food Antioxidants and Their Anti-Inflammatory Properties: A Potential Role in Cardiovascular Diseases and Cancer Prevention”.2016 Sep; 4(3): 28.
  • Ruta Ganceviciene, Aikaterini I. Liakou, Athanasios Theodoridis, Evgenia Makrantonaki, and Christos C. Zouboulis. “Skin anti-aging strategies”.2012 Jul 1; 4(3): 308–319.

Please note, that:

  1. the nutrition facts can differ from the products used for this recipe.
  2. information is designed for the improvement of life quality. If you have any concerns or questions about your health or if you have any health disorders, you should always consult with a physician or other health-care professional. You should not rely on information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment.

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