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Photo of a bowl of "Polyspori" or "legume" soup. A vegan seed-based soup, ie a mixture of legumes and cereals.
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Greek "Polyspori" or "Ospriada" - A wonderful and nutritious legumes & grains vegan soup that you will love!

Polyspore or legume. An incredibly nutritious vegan soup that you will love!
Course Main, Main Course, Soup, Main, Main Dishes, Main Plate, soup
Cuisine Greek, Greek / Vegan, Greek traditional, Ελληνική, Ελληνική / Βίγκαν (vegan), Ελληνική Παραδικάτική
Keyword peas, carrot, red beans, legumes, legumes, multigrain, wheat, soup, fava beans, lentils
Prep Time 5 minutes
Cook Time 35 minutes
Servings 4 portions
Calories 329kcal
Author Thodoris Tibilis

Ingredients

Ingredients for the vegan "polyspori" ("ospriada")

  • 250  g polyspore see in the notes how to make your own
  • 1 onion
  • 5 cups vegetable broth or water
  • 1 tomato
  • 1 carrot
  • 1 clove garlic
  • ½ cup celery
  • 2 Tbsp olive oil
  • 2 bay leaves
  • 1 tsp oregano
  • 1 tsp thyme ideally, we replace ½ etc. with savory
  • ½ tsp ground coriander optionally
  • salt and pepper

Instructions

Vegan "polyspori" ("ospriada")

  • Soak the "polyspori" for 8 hours in cold water (or for 2 in boiled).
  • Bring the water to a boil in a medium saucepan and in the meantime grate the tomato, slice the carrot and finely chop the onion, garlic and celery.
  • Put all our ingredients in the pot and simmer with the lid closed for 35 minutes.

Serving

  • Serve it plain, with lemon, or accompany it with olives and toasted bread.

Notes

  1. If we want our soup to be a little more viscous our soup (i.e. to boil), we can grind in a multi or blender half a cup of our boiled legumes and grains and add them back to the pot. Mainly the orange lentils and the fava beans will melt more than the other ingredients and they are the ones that will give to our soup a more pulpy texture.
  2. We make our "polyspori" mixing in equal amounts (or in proportions we prefer):
    • dried beans (white fine or medium, kidney beans, black-eyed beans, bead beans, mung beans, black beans)
    • lentils (brown, orange, black)
    • chickpeas
    • split peas (fava beans)
    • wheat
    • dried peas
  3. We can also add:
    • ¼ teaspoon turmeric
    • 1 chopped leek
    • half cup of corn
    • rice (in this case we will need a little more broth or water)

Nutrition

Calories: 329kcal | Carbohydrates: 49g | Protein: 17g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 1216mg | Potassium: 851mg | Fiber: 21g | Sugar: 7g | Vitamin A: 3636IU | Vitamin C: 11mg | Calcium: 80mg | Iron: 6mg