Leek soup with wild garlic, lupin flour & tempeh croutons

I like to have soup as an entrée before my main meal. This one though is so nutritious that it might be enough on its own.

Tempeh and lupin flour are both very good plant-based protein sources. The first contains prebiotics, which may improve digestive health and reduce inflammation. The second has one of the highest sources of plant proteins available (40%).

To prepare the croutons I roasted the diced tempeh with garden herbs and olive oil. I was very surprised by the taste, which reminded me somehow of a summer barbecue.

Lupin flour in the soup doesn’t add much flavor but improves its texture and its nutritional value. To enjoy the taste of this ingredient a smoothie or a milkshake is certainly better.

I added wild garlic to the soup because it is in season right now and the woods around my house are exploding (and smelling…) with its leaves. Beyond the tangy flavor, and the characteristic taste, it gave the soup a gorgeous, intense green color.

Leek soup with wild garlic, lupin flour and tempeh croutons

Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Main Course, Soup
Keyword: leek, lupin flour, wild garlic
Servings: 2 servings


  • If you have one: a pressure cooker
  • Blender


  • 6 dl water
  • 300 g leek, chopped (in big chunks)
  • 1 big potato, cut, no need to the peel
  • 40 g lupin flour
  • 50 g wild garlic
  • 100 g tempeh
  • 1 tbsp garden herbs
  • salt
  • olive oil



  • In a pan or a pressure cooker bring water to a boil. Add the chopped leek and the potato. Leave to cook for about 15 minutes, or until the vegetables are tender. (In the pressure cooker after the valve comes up, turn off the heat and wait about 15 minutes).
    Put everything in the mixer and add wild garlic, salt, and lupin flour.

Tempeh Croutons

  • While the vegetables are cooking: heat a pan with oil and roast the tempeh for a couple of minutes with a tablespoon of herbs and a pinch of salt.
  • Serve the soup and garnish with the tempeh croutons and a drizzle of oil.

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