Broccoli Soup

individual portion

70g Red Lentils, cooked 10min
40g smooth Peanut Butter
30ml Sunflower Oil
100g Fennel, sliced thinly
120g Carrot, sliced thinly in wedges
120g Onion, sliced thinly
2 Bay leaves
450g Broccoli heads, large stem peeled made smaller and parboiled 6min, florets halved or more to be about the same size
pinch of nutmeg and pepper each, both ground
Bread, previously made Ciabatta bread thawed (better not in microwave)

SOUP BASE (about 60min)
Cooked the stock vegetables, carrot, onion, fennel in 15ml Sunflower Oil for about 15-20min then added 300ml hot water and the Bay leaves and simmered for another 40min

LENTILS (20min)
Stirred the Lentils and Peanut Butter together and placed in a circle in 20cm tin lined with parchment paper
Baked 20min at 180°C

BROCCOLI (15min)
In medium large frypan fried both the Broccoli florets and parboiled stems in 15ml Sunflower Oil for 15min adding the ground spices halfway into the cooking

At the end of all cooking blended all three with hand-blender adding 200ml hot water, this made a kind of puree, divided in two
The second part added another 300-400ml hot water, blended again thoroughly this time and sieved through a sieve with round ladle
this made a soup

values with 2 Rolls of Ciabatta Bread
complete protein 11.6g
saturated fats 7.2g
uncompleted legume protein 15.4g