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Irish Leek Soup With Zucchini And Pea Protein

This keto & low-carb Irish leek and "potato" soup is made with zucchini and pea protein isolate. Rich and wonderfully creamy, each bowl is a nutritious high protein meal!

Prep Time
5 mins
Cook Time
5 mins
Total Time
30 mins
Servings: 2 to 4 servings
Calories: 212 kcal
Course: Side Dish , Main Course
Cuisine: Irish

Ingredients

  • 2 2 tablespoons butter or olive oil
  • ½ ½ small onion chopped
  • 10 10 ounces chopped leek only the white and light green parts (about 3 small or 2 medium leeks)
  • 1 1 pound zucchini chopped (about 3 medium zucchini)
  • 1 to 2 1 to 2 cups chicken broth or vegetable (2 cups if using protein powder, see note below)
  • 1 1 bay leaf
  • ½ ½ teaspoon dried thyme or fresh
  • ¼ ¼ teaspoon white pepper
  • 2 to 4 2 to 4 scoops pea protein (see Note below)
  • ¼ ¼ teaspoon salt (Optional, depending on saltiness of broth)

Instructions

    Cup of Yum
  1. Melt butter in a medium size saucepan. Add the chopped onion and leeks, and sauté until they soft and starting to brown lightly.
  2. Mix in the chopped zucchini and sauté until it's golden.
  3. Add the 2 cups of chicken or vegetable broth, or more if adding pea protein (additional 1/2 cup of broth per scoop of protein powder). Add the bay leaf, thyme and white pepper, and stir.
  4. Bring to a boil and let it simmer until zucchini is very tender. It will take about 15 minutes if it's chopped in small pieces.
  5. Remove soup from heat. If making the high protein keto soup, now stir in the 2 to 4 scoops pea protein.
  6. Use an immersion blender to purée the soup until it's creamy and there are no chunks remaining. If using a regular blender or food processor, let the soup cool down a bit before blending/processing. Add more broth if you prefer a thinner soup.
  7. Taste and add salt and pepper as needed.

Notes

  • You can make this leek and zucchini soup with or without protein powder. Use 2 cups of broth for the basic keto version of the Irish soup. For the high protein version, add another 1/2 cup of broth for each 30 grams/1 oz scoop of protein added (i.e. 4 cups total broth if adding 4 scoops of pea protein, 2 cups in base soup + 1/2 cup x 4)
  • You can add more or less pea protein powder as to fit your macro goals, but I do not recommend going over 4 scoops (1 scoop per serving) as the flavor of the soup will be heavily impacted (it will turn into pea soup!)
  • Nutrition Information displayed below is for the high protein keto soup version with 4 scoops of pea protein isolate added. For the base Irish leek and zucchini soup (without protein powder): Calories: 97 Total Fat: 6.5 grams Carbohydrates: 6.6 grams Fiber: 2.8 grams Protein: 3 grams Net Carbs: 3.8 grams

Nutrition Information

Serving 1 Calories 212kcal (11%) Carbohydrates 7.3g (2%) Protein 30g (60%) Fat 7g (11%) Fiber 3.8g (15%) Net Carbohydrates 3.5g

Nutrition Facts

Serving: 2to 4 servings

Amount Per Serving

Calories 212

% Daily Value*

Serving 1
Calories 212kcal 11%
Carbohydrates 7.3g 2%
Protein 30g 60%
Fat 7g 11%
Fiber 3.8g 15%
Net Carbohydrates 3.5g

* Percent Daily Values are based on a 2,000 calorie diet.