Nourish and Thrive Immune Support Soup

 

Loaded with fiber, protein, iron, selenium and magnesium, this soup harnesses the natural power of plants in a deliciously wholesome way to help support the immune system through seasonal transitions. Fiber supports the health of the gut, where 70 to 80 percent of immune cells live; selenium has been shown to lower the risk of infections; and phytonutrient-rich veggies and spices fight inflammation.

 

Yield: 4 servings

 

¾ cup thinly sliced leeks (white and light green parts only)

2 tsp mustard seeds

2 cloves garlic, minced

1-inch piece of ginger, peeled and minced

1 small head cauliflower, leaves removed, cut into 1-inch florets

2 tsp ground turmeric

1 Tbsp ground cumin

½ tsp salt (optional)

Ground black pepper to taste (optional)

3 cups low-sodium vegetable broth

1 cup canned light coconut milk

1½ cups home-cooked or 1 15-oz can chickpeas, drained

2 cups destemmed and chopped kale

¼ cup chopped cilantro (optional)

1-2 dashes cayenne pepper (optional)

1-2 dashes smoked paprika (optional)

 

In a large stockpot over high heat, add the leeks and mustard seeds. Stir for 2 to 3 minutes, until the leeks are translucent.

Reduce the heat to medium and add the garlic, ginger, cauliflower, turmeric, cumin, salt and pepper. Sauté for 1 to 2 minutes, or until the spices are lightly toasted. Deglaze the pan with 2 to 3 tablespoons of water or vegetable broth as needed.

Add the 3 cups of vegetable broth. Raise the heat to bring the soup to a boil, then reduce the heat to a simmer. Cook until the cauliflower is tender, about 10 minutes.

Stir in the coconut milk, chickpeas and kale. Heat through until the kale is slightly wilted.

Add more salt and pepper to taste.

Divide among four bowls and serve with the cilantro, cayenne pepper and smoked paprika.

This soup can be stored in an airtight container in the refrigerator for up to five days or kept in the freezer for up to one month.

 

Substitutions: In place of leek, use onion or shallot. Use white beans or another legume of choice instead of chickpeas. Use a favorite leafy green in place of kale, such as spinach, mustard greens or bok choy. Instead of cilantro, use parsley or chives.

 

Recipe from the cookbook Powered by Plants: Nutrient-Loaded 30-Minute Meals to Help You Thrive by Food Revolution Network CEO Ocean Robbins and Nichole Dandrea-Russert, MS, RD, published by Hay House.

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