Healthy Soups

Healthy Soups


 MILLET NOODLES SOUP WITH GREENS AND MISO

Ingredients

  1. 4 cloves grated garlic
  2. 1 small onion chopped fine
  3. 4 cups vegetable stock
  4. 1 pack of gluten-free noodles
  5. 1 head of bok choy shredded
  6. 6-7 leaves of kale or swiss chard shredded
  7. ¼ cup spring onion greens chopped
  8. ½ cup finely diced red pepper
  9. ¼ cup tofu finely cubed (optional)
  10. 1 tbsp brown rice miso
  11. salt to taste

 

Method

Sauté the garlic and onions to brown. Add the soup stock and boil the noodles for 3 minutes. Add the greens and boil till wilted. Add the red pepper and tofu and switch off the heat. Mix the miso in the bowl with a little warm water and add it to the soup once it has slightly cooled so as not to destroy the

probiotics in miso.

 

Serves 2-3




3 BEAN CHILI


This soup makes a complete hearty meal.

 

Ingredients

  1. ½ medium onion, chopped
  2. 2 bay leaves
  3. 1 tbsp ground cumin
  4. 2 tbsp dried oregano
  5. 1 tbsp salt
  6. 2 stalks of celery, chopped
  7. 2 green bell peppers, chopped
  8. 2 jalapeno peppers, chopped
  9. 3 cloves garlic, chopped
  10. 750 gm whole tomatoes, crushed
  11. ½ cup chili powder
  12. 1 tbsp ground black pepper
  13. 400 gm cooked kidney beans (made from about 150 gm dried beans)
  14. 400 gm cooked chickpeas (made from about 150 gm dried beans)
  15. 400 gm cooked black beans (made from about 150 gm dried beans)
  16. 400 gm whole kernel corn
  17. 1-liter water


Method

Heat a large pot over medium heat. Str in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until the onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, garlic, and green chili peppers. When the vegetables are heated reduce heat to low, cover the pot, and simmer for 5 minutes.

Mix the tomatoes into the pot. Season with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer for 45 minutes. Stir in the corn, and continue cooking for 5 minutes. The consistency of this soup is supposed to be very thick. Add more water according to your needs.

 

Serves 8



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