|2 Tablespoons olive oil||Canola or avocado oil|
|1/2 cup diced onion||Shallots, 2 cloves garlic, fennel|
|1/2 cup peeled, diced sweet potatoes||Butternut squash, pumpkin, beets|
|1/2 cup peeled, diced carrots||Parsnips, celeriac or celery root|
|1/2 teaspoon salt||Mrs Dash|
|1 cup tofu||Garbanzo beans, serving of protein powder + 2 Tbsp water|
|2 cups vegetable broth||Soymilk or other plant-based milk, dairy milk|
|Lemon juice (optional, leave out if you have mouth sores)||Apple cider vinegar (optional, leave out if you have mouth sores)|
**To add extra calories and creaminess, add 1 Tbsp of a nut butter like almond butter or 1/4 avocado right before pureeing.
- Add the oil to the soup pot on medium-high and heat for 1 minute.
- Pour in the onions and salt. Stir and let cook for 2 minutes. If you are using garlic, cook for 15 seconds only.
- Add the sweet potatoes and carrots; stir everything together. Turn down to medium heat, cover with a lid and let it cook for 3 minutes.
- Add the tofu (or beans if using) and stir. If you are using protein powder, do not add it yet.
- Add the stock (or milk) and let it come to a boil. Turn down to low and cover with a lid.
- Cook on low for 30 minutes or until the potatoes and carrots are completely tender.
- Puree all ingredients plus your protein powder (if using). Make sure you only fill your blender half-way, cover tightly and drape a towel over the blender to prevent hot liquid from splashing out. Add the lemon juice if desired and stir in. Adjust with more salt if needed.
Nutrition facts without add-ons: Serves 1, Calories: 711, Protein: 38 g, Sodium: 1556 mg
Recipe developed by Laura Enssle, UCSF Dietetic Intern