Preference for high nutrient density and lower cost if possible
Dal or similar? Lots of lentils for protein and fiber.
Depends on what your blender is capable of.
Blended hooves and beef you say?
I think avgolemono (Greek) is a strong candidate here. Main ingredients are chicken, lemon, and egg yolks. Make it with a homemade chicken bone broth and I’m sure this packs a good amount of protein, vitamins and all that good stuff.
Serve over rice or lentils something to bulk it up.
The only thing with this is that there is a bit of finesse involved to incorporate the egg yolks without scrambling them, but even if that happens it’s still edible, just not as pretty lol.
Depends what you count as soup. Congee is cheap to make, dense, and nutritious.
Congee is cheap to make, dense, and nutritious.
Agree with the first two, but very much not the third. Standard white rice is essentially pre-diabetic junk food, with most of its nutrients and fibre stripped out.
Simple hot oatmeal would be a decent substitute, with ~8x as much fibre, ~3x as much protein, lower glycemic impact, and a modest but positive cholesterol impact.
Critical question here is when do you cross the line differentiating a soup/stew and a casserole? What moisture content by weight or volume makes something a soup/stew?
Congee specifically, I would count as a porridge, but the thickness can be easily adjusted by adding more water or broth, or by simmering it for a shorter time.
I don’t think there is any hard and fast rule here; you just know one when you see it.
Kale? I read somewhere that kale is one of the most nutritionally dense leafy vegetable. Please don’t take my word as I could be wrong.
Add lentils and some root veggies and you are probably on the money. Bone broth is probably also beneficial.
Potatoes, carrots, butternut, cook & mix (the onion can be made on the side and added after the mixing). Salt&pepper.
