This entire soup would be better titled as Super Food Soup. It is incredibly tasty and satisfying, while also packing a huge nutritional punch. The whole world is dealing with Covid 19 right now, whether being in lockdown, quarantined, having movements restricted, or the stress that accompanies all of it. Now, more than ever, our bodies need nutrients to give us the strength to keep going, to thrive - not just survive, physically as well as mentally. One way we can treat ourselves is by easily throwing a few ingredients in a pot and creating some comfort food. This particular comfort food is filled to the brim with ingredients that are some of the most nutrient dense on the planet.
Let's start with black beans. They are very high in antioxidants, Vitamin A, and Vitamin C which can help prevent and reduce age related macular degeneration and cataracts. Black beans are an excellent source of protein. They contain all nine essential amino acids which aid your nervous, reproductive, immune, and digestive systems, along with repairing and building muscle. Black beans contain calcium, folate, magnesium, and potassium. They can lower cholesterol and help reduce the risk of stomach cancer, kidney cancer, colon cancer, and heart disease.
Next up is quinoa. This little beauty is a seed - not a grain and is therefore gluten free. Quinoa is very high in protein, fiber, manganese, magnesium, phosphorus, folate, copper, iron, zinc, potassium....shall I go on?? It is basically a cornucopia of all the things we need for our bodies to work effectively. Another added benefit that quinoa brings us is plant antioxidants. Namely quercetin and kaempferol. These have anti-inflammatory, anti-viral, anti-cancer, and anti-depressant effects on the body. Let's all agree, as a group, to ingest more quinoa in our lives!
Now for kale. Let's jump right in with the fact that it is one of the worlds best sources of Vitamin C. We have already discussed how Vitamin C can help prevent and reduce cataracts, but it also boosts the immune system which aids in preventing viral infections. Kale is crammed full of Vitamin A, K, B6, manganese, calcium, potassium, magnesium, and those fun little plant antioxidants quercetin and kaempferol.
So happy cooking everybody! Let's say "I love you" with a bowl of powerhouse, super food, soup this Valentine's Day. Nutrition never tasted so good! Enjoy.
Black Bean, Quinoa, & Kale Soup
-vegan
-gluten free
-oil free
-refined sugar free
-wheat free
1 tsp olive oil (or water for oil free option)
1 medium yellow onion
4 cloves garlic
1 large carrot
2 400g (14oz) cans of black beans (un-drained)
4 tomatoes (or 1 400g [14oz] can of chopped tomatoes)
1 tsp ground cumin
1/2 tsp dried oregano
1/2 tsp crushed red pepper flakes
2 bay leaves
100g (1/2 cup) uncooked quinoa
1 liter (4 cups) vegetable stock (divided in half)
1 handful of chopped coriander leaves (cilantro)
1 large handful of chopped kale
-Finely dice the onion, garlic, tomatoes, and carrot.
-In a large saucepan, over medium heat, lightly sauté the onion in the olive oil (or water) for 1-2 minutes, or until translucent. Add the garlic and continue to sauté for about 30 seconds.
-Next, add the chopped tomatoes, cumin, oregano, and crushed red pepper flakes. Give this a stir and cook for another minute or two. Add quinoa, chopped carrot, bay leaves, and 500ml (2 cups) of the vegetable stock. Cover, bring to a boil, reduce heat, and simmer lightly for 5 minutes.
-Pour in the remainder of the stock and black beans. Bring back to a boil, reduce heat, and simmer for 10 minutes.
-Turn off the heat. Stir in the chopped coriander (cilantro) and kale. Taste for salt and let sit for 10 minutes to allow the flavors to marry.
-Remove the bay leaves and serve with tortilla chips, sour dough bread, or even better - The Best Vegan Brown Bread!!
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