The middle of winter is a good time to simplify your diet. Enjoy seasonal spring foods and try to include at least 7 servings of fruits and vegetables in your daily intake. Focus on meals consisting of 2/3 vegetables, 1/3 protein and 1/3 whole grains.
A perfect way to simplify it is to make soup. It strengthens immunity and calms the winter-weary mind. Here are some tips for cooking ahead and being flexible with this delicious one-pot wonder.
Egg white: The next time you cook proteins like beans, tempeh or tofu, make a double batch for soup. Maybe you’ve cooked pinto beans for tacos; what you have left is the perfect addition to your soup.
Cereals: Have you recently eaten millet, rice, buckwheat or oats? These are all a great addition to enrich soups and provide filling fiber. If you don’t have any leftovers, oats (yes, savory oats are delicious!) cook quickly and are delicious in soup.
Vegetables: Do you have leftover cooked broccoli, kale or carrots? Mix vegetables and add them to your broth! Not only does this allow you to put leftovers to good use, but it’s also a great way to add extra nutrients to your meal without your kids knowing they’re eating vegetables.
Magic from the slow cooker
Let the soup cook during the day! Slow cookers are convenient: just throw in some ingredients before you leave the house and by the time you get home, there will be a delicious stew ready to be served.
Try this general guideline: three parts liquid (try vegetable stock), one part protein, one part starch (beans or whole grains), and tons of vegetables. Brush with 2 tablespoons of olive oil and raw grains on the bottom, raw vegetables and herbs/salt in the middle, cooked egg whites on top – all covered with liquid.
To prepare ingredients for slow cooker soup ahead, set aside an hour on your day off to divide beans, potatoes, vegetables, whole grains, and anything else you want in your soup into resealable freezer bags. On busy days, simply throw the bag in the slow cooker on your way out the morning.
Mung bean vegetable soup
Ingredients:
- 1 cup cooked mung beans (about 1/2 cup dry beans)
- 2 Tablespoons of coconut oil
- 1 cup uncooked long grain brown rice
- 2 large yellow onions
- 4 stalks of celery
- ½ inch fresh ginger root
- 1 turnip, chopped
- 1 sweet potato, chopped
- 1 medium zucchini, chopped
- 1 bunch kale, finely chopped
- 1 teaspoon each: garam masala and coriander seed powder
- ½ Tablespoon each: cumin seed powder and turmeric root powder
- Salt and pepper to taste
- Garnish with coriander if desired
Instructions:
- Soak the beans for breakfast and cook them in the slow cooker overnight (for example, from 6 p.m. to 6 a.m.).
- Rinse and drain in the morning.
- Add oil and rice to the bottom of the slow cooker.
- Add all the vegetables.
- Add spices.
- Add cooked mung beans.
- Cover with 5 cups of stock (chicken or vegetable).
- Cook on low for 6 to 8 hours.
Zucchini Soup
Ingredients:
- 2 tablespoons coconut oil
- 1 large yellow onion
- 1 inch fresh, chopped ginger root
- Salt and pepper to taste (1 teaspoon each)
- 1 teaspoon each: turmeric, coriander, cumin and thyme
- 4 large zucchini, cut into half moons
- 1 bunch of fresh basil
Instructions:
- Add oil, onions, ginger and spices to a slow cooker.
- Add zucchini.
- Cover with 3 cups of water or broth.
- Cook on low heat for 6 hours.
- Wash and chop 1 bunch of basil. Add to the soup, stir and turn off the heat.
- Puree the soup with a hand blender or in a food processor.
Enjoy!
Writer Lisa Mase is a culinary medicine coach, food writer, translator and folk herbalist living in Vermont. For articles and recipes, visit Lisa at www.harmonizedcookery.com.
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease, or to sell any product.
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