A soup to warm the soul and nourish the body. Full of vibrancy and nutrients.
The recipe contains roughly 1.2 kg of vegetables, not including the tomatoes and kale/leafy cabbage, so feel free to substitute using up what you have. If you have no tomatoes, a can will do but the colour will be slightly different.
Onions of all types (standard, red, shallots, leeks and spring onions) are truly a superfood containing vitamin C and compounds which have anti-cancer, anti-inflammatory and antibacterial properties, help to lower bad LDL cholesterol and raise good HDL cholesterol thus reducing the risk of heart disease as well as regulating insulin response (insulin resistance is often a precursor to developing type 2 diabetes).
Carrots are full of alpha and beta carotenes (antioxidants which help prevent heart disease, reduce the risk of certain cancers and lower the risk of infections amongst other benefits). Beta carotene is converted by the body into vitamin A; essential for growth, boosting immunity and healthy eyesight. As vitamin A is a fat soluble vitamin, cooking with a little oil helps the body to absorb more of this nutrient. They are also a source of vitamins C and E, rich in soluble fibre and help to keep blood sugars steady.
Peppers are a rich source of vitamin C, E and B6 and again have anti-cancer properties.
Kale contains the highest levels of antioxidants, calcium and iron of all vegetables as well as being a good source of vitamin C.
Chickpeas like all pulses offer protein and both soluble fibre and insoluble fibre. Soluble fibre helps to lower bad LDL cholesterol , prevent blood sugars from rising rapidly and prevent heart disease. Both fibres are essential for good digestive health. They are also a source of B vitamins, iron, magnesium, potassium and calcium.
The antioxidants in garlic, chilli and cumin not only protect the heart but are anti-inflammatory, have an antiseptic action and have anti cancer properties. Cumin also helps to aid digestion by stimulating the secretion of pancreatic enzymes necessary for efficient digestion and nutrient absorption.
Soup such as this recipe form a complete meal and help to ease the symptoms of colds through alleviating congestion, acting as an inner heating system and are easily palatable when you may be off your food.
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