Soups are the ultimate, one-pot, nourishing, cool-weather food. And so easy to make. Substitute whatever you have on hand, as a way to be creative and practical.
Kale is a superfood chock full of antioxidants, vitamins, minerals; most greens are high in protein. Tomatoes contain lycopene, an antioxidant with many health benefits. Bone broth helps the joints and heals the gut. Astragalus is a common soup ingredient in Asia, to support the immune system. Celery contains healthy bioavailable sodium to help the body hold all the other minerals. Garlic and onions are tasty immune boosters, as well as thyme and oregano. For an extra immune kick, add cayenne to taste. Turmeric and Ginger are extremely anti-inflammatory, and can heal the gut and may prevent abnormal cells. Parsley is very high in potassium, which can help your body get through a cold or flu much quicker.
6 slices Astragalus root, optional (available at health food stores or co-op)
2 Tbsp avocado, grape seed, coconut or olive oil
1 large onion, chopped
2 stalks celery, cut into ¼ inch slices
4 cloves garlic, minced and let sit 10 minutes
1 bunch kale, chard, or other cool weather fresh green, chopped (if using kale, either remove stems, or cook them till soft, before adding to the soup)
4 small red or yellow potatoes, cut into 1/4 inch cubes OR ¼ cup quinoa (omit for low carb version)
2 portabella mushrooms, chopped
3 cups chicken or turkey bone broth (best), vegetable broth for vegetarian option
1 (15 oz ) can of chopped tomatoes
1 ½ tsp thyme
¼ tsp rosemary powder
½ tsp rubbed sage
1 Tbsp dried basil
¼ tsp cayenne, or to taste, Optional
Sea salt and black pepper to taste
Minced fresh parsley, optional
2 Tbsp minced ginger
½ tsp ground cumin
½ tsp ground coriander
1/2 tsp ground turmeric
1) Simmer the astragalus in 2 cups of water or broth for 40 minutes, covered.
2) In heavy pot, sauté onions over medium low heat for four minutes, or till translucent. Add celery and mushrooms and continue sautéing, Partly covered, for another five minutes.
3) Add spices and continue cooking for one minute, stirring often.
4) Add bone broth, potatoes or quinoa and cook for 10 minutes. Add greens and cook until potatoes or quinoa are tender. Salt to taste. Sprinkle parsley on top of each bowl to garnish.
Soup is such a wonderful way to use leftovers, so get creative and delight your taste buds.