🥣 Introduction
This high-protein cricket flour vegetable soup is a simple and comforting dish that blends everyday ingredients with cricket flour, a sustainable protein source rich in vitamins and minerals.
Cricket flour adds:
- high-quality complete protein
- vitamin B12, iron, and calcium
- a mild nutty flavor that pairs well with vegetables
If you’re exploring edible insects or looking for eco-friendly protein options, this is one of the easiest ways to start.
🧾 Ingredients (Serves 2)
- 1 tbsp cricket flour
- 1 small onion, finely chopped
- 1 carrot, diced
- 1 celery stalk, diced
- 1 medium potato, cubed
- 2 cups (500 ml) vegetable broth
- 1 tbsp olive oil
- 1 pinch turmeric (optional)
- Salt & pepper to taste
- To serve (optional): toasted bread or croutons
👨🍳 Instructions (20–25 minutes)
- Prep the vegetables: Chop onion, carrot, and celery. Cube the potato.
- Sauté the base: Heat olive oil in a pot and cook onion, carrot, and celery for 3–4 minutes to soften.
- Add potato & broth: Stir in potato cubes and pour in vegetable broth.
- Simmer: Bring to a boil, then reduce heat and simmer for 12–15 minutes until vegetables are tender.
- Add the cricket flour: Mix cricket flour with 2–3 tbsp warm water in a small bowl to make a smooth slurry (avoids clumps).
- Incorporate & season: Stir the slurry into the soup. Add turmeric if using, plus salt and pepper to taste.
- Serve warm: Ladle into bowls and serve with toasted bread or croutons.
🍽 Serving Suggestions
You can customize this soup by adding:
- spinach or kale
- barley, rice, or small pasta
- chickpeas or white beans
- roasted garlic or herbs
It stores well and makes a great meal-prep option for athletes or busy students.
💪 Nutrition Benefits of Cricket Flour
Cricket flour is a nutrient-dense protein known for:
- complete amino acid profile
- vitamin B12 (rare in plant-based foods)
- iron, zinc & calcium
- eco-friendly production with low emissions
It offers a mild taste that blends seamlessly into soups and stews.
