If you're looking for a soup to kick colds to the curb, fight infections before they take over, and support your body with much of what it needs to thrive, then you've landed on the right recipe! The Ultimate Immune-Supporting Soup has many of the elements your immune system needs to fight foreigners before they invade. There are not two, not three, not four, but TEN ingredients in this recipe that have boatloads of nutrient-power shown to support the immune system, including kale, cauliflower, garlic, leeks, ginger, turmeric, herbs, and spices. The term "nutrient-dense" refers to foods that have a high nutrient content (vitamins, minerals and phytonutrients, otherwise known as plant nutrients) in relation to their calories.
For example, there are only 223 calories per serving (there are four servings total in this soup), which isn't much, but there is a whopping 11 grams of fiber per serving! Plus, this soup is an excellent source of vitamin C, B vitamins, calcium, iron, magnesium, zinc and more (see below for full nutritional breakdown).
The herbs and spices make this soup extra tasty and nutritious.
Interesting fact: Spices and herbs are more nutrient-dense per gram than numerous fruits and vegetables. While ginger and turmeric are well-known for this, other spices such as clove, sumac, and cinnamon, as well as herbs like rosemary, oregano, and thyme, also offer significant nutritional benefits. The good news is that a small amount of these ingredients provides a substantial amount of nutrition. The Ultimate Immune-Supporting Soup contains various beneficial spices like turmeric, ginger, mustard seed, cumin, paprika, and black pepper. Explore 21 Foods to Support a Healthy Immune System for detailed information on these nutritional powerhouses.
Ready to start making this delicious (and simple!) soup that is nutrient-dense and perfect for building a strong immune system? Let's do it!
The Ultimate Immune-Supporting Soup with Greens, Beans, and Turmeric
Serves: 4
Preparation time: 10 minutes
Cooking time: 15 minutes
Ingredients
one leek, white and light green part of the stalk only, thinly sliced (about 3/4 cup, use chopped onion in place of leek)
2 tsps mustard seed
2 Tbsps avocado oil or vegetable broth if oil-free
2 garlic cloves, minced
1-inch piece of ginger, minced (or 2" if you love ginger!)
1 small head cauliflower, chopped into florets*
2 tsps ground turmeric
1 Tbsp ground cumin
1/2 tsp salt
4 cups vegetable broth
1 cup light coconut milk
1 15-ounce canned chickpeas, drained
1–2 cups chopped spinach or kale (de-stemmed)
1/4 cup chopped cilantro (optional) or substitute parsley
1/4 tsp cayenne pepper (optional)
dash of smoked paprika (optional)
black pepper, to taste
*I recommend a small cauliflower head for this recipe, which equals about 4-5 cups of cauliflower florets.
Directions
Heat a large stockpot over medium-high heat. Add the oil (or broth), mustard seeds and leek. Cook for 2–3 minutes, stirring until the onions are translucent.
Turn the heat down to medium and add the cauliflower, garlic, ginger, turmeric, cumin, and salt. Sauté for 1-2 minutes, deglazing the pan with 2–3 tablespoons of water, if needed, to keep the vegetables from sticking.
Add the vegetable broth and stir.
Bring the mixture to a boil then reduce the heat to simmer and cook until the cauliflower is tender, about 10 minutes.
Stir in the coconut milk, chickpeas, and spinach or kale. Heat through until the leafy greens are tender.
Taste for more salt, if desired.
Divide between bowls and serve with chopped cilantro, a dash of cayenne pepper, a dash of smoked paprika, and a sprinkle of ground black pepper, if desired.*
*Note that black pepper will help activate the powerful anti-inflammatory effects of turmeric so its' best to include it if you want to optimize the healing powers of this soup!
Serve immediately or store in an airtight container in the refrigerator for up to 7 days and in the freezer for up to 3 months.
Nutrition Information
Per serving (4 servings): 223 calories, 37 grams carbohydrates, 11 grams fiber, 11 grams protein, 6 grams fat, 367 milligrams sodium
Excellent source of vitamins B1, B2, B5, B6, folate, vitamin C, and vitamin K
Excellent source of calcium, zinc, copper, phosphorus, potassium, iron, magnesium
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