This cleansing and nutrient dense soup is low in calorie but it is full of flavour. If you have over indulged on the ‘bad stuff’ over the festive holidays, this is perfect for kicking off the New Year with a healthy new you. Plus with the cold and flu season in full swing and temperature dropping outside this will help top up those vitamin levels.
Ingredients: Serves 4 people and it is 3½ of your 5 a day per person
80g organic baby spinach
80g organic curly kale
1 x whole broccoli cut into florets
160g frozen green peas
160g frozen green beans
3 x sticks of celery leaves included
1 x green chilli finely chopped
2 inch of organic ginger finely chopped
3 x cloves of organic garlic crushed
3cm fresh organic turmeric crushed or 1 tsp ground turmeric
½ tbsp organic spirulina powder
15g fresh flat leaf parsley roughly chopped
6 x stem fresh mint stripped and roughly chopped
½ tsp cracked black pepper
1 tsp cumin
1 tbsp coconut oil
1 x kallo low salt organic veg stock cube in ½ litre of boiling water
1 litre boiling water
1 Heat a large saucepan on a medium heat. When the saucepan is hot add the coconut oil.
2 Once the coconut oil has melted add the garlic, ginger, and chilli then stir, followed by the turmeric and cumin then stir.
3 Then add the celery and spirulina powder and cook for 1 minute occasionally stirring.
4 Then add the broccoli, kale, the vegetable stock and 1 litre of boiling hot water stir and turn the heat up high bring to the boil.
5 Then add the frozen green peas and frozen green beans stir bring back to the boil and stir then turn down to a medium heat and cook for 5 minutes with the lid half on.
6 After 5 mins add then flat leaf parsley, mint stir and baby spinach then cook for another 5 mins with lid half on.
7 Remove the saucepan from the heat and ladle half the ingredients from the saucepan into the blender jug and blitz until smooth, then pour it into a clean glass bowl. Then ladle the other half of the ingredients from the saucepan into the blender jug and blitz until smooth.
8 Pour the smooth soup from the jug and the bowl back into the saucepan, add the cracked black pepper stir and on a high heat bring to the boil, then turn down to a low heat and cook for 5 minutes occasionally stirring.
9 Then stir, serve and enjoy!
Broccoli helps reduce cholesterol levels, detoxify the body, aids digestion, and has anti-inflammatory benefits. It is high in fibre, vitamin-C, vitamin-B6, vitamin- A and potassium. It is also packed with anti-oxidants which help fight and prevent cancer, protein, magnesium, phosphorus, zinc and iron.
Kale is low in fat, cholesterol free and rich in anti-oxidants, anti-viral, anti-bacterial and anti-cancer properties. It is an excellent source of vitamin-K, vitamin-C, vitamin B-6 and iron.
Baby Spinach low in calorie its high in iron and anti-oxidants like vitamin-A, vitamin-C, vitamin-K, B-complex, niacin and ometa-3 fatty acids.
Celery helps lower cholesterol levels and high blood pressure, aids weight loss, prevents cancers, reduces asthma symptoms and boosts your immune system. It is a diuretic meaning it good for your urination as it is good for your bladder and also those that suffer with gout, arthritis and rheumatism. It is high in calcium, fibre vitamin-C, vitamin-A (which is good for your skin), folic acid, vitamin-K and potassium.
Parsley helps control blood-cholesterol levels has good levels of potassium, calcium, manganese, iron, vitamin-A, vitamin-C, vitamin-K, vitamin-B1, vitamin-B2, vitamin-B3 and vitamin-B6
Mint contains vitamin-A, vitamin-C, manganese, copper, iron, potassium, and calcium. It is a good blood cleanser, great for your skin, aids digestion, relieves congestion and helps with depression.
Green peas help lower cholesterol, are low in calories and are an excellent source of folic acid, protein and soluble fibre. As well as vitamin-A, vitamin-C, vitamin-K and B-complex vitamins like niacin and thiamin they are also rich in calcium, iron, copper, zinc and manganese.
Green beans are a rich source of dietary fibre and are high in vitamin-A, vitamin B-6, vitamin B-1 and vitamin-C. It also contains iron, calcium, magnesium, manganese and potassium.
Red or Green Chilli contains anti-bacterial and anti-diabetic properties and lowers cholesterol. They are rich in vitamin-C which is important for the collagen required for blood vessels, skin, and bones. It also has vitamin-A, B-complex, capsaicin which relaxes blood vessels which lowers blood pressure, potassium which helps controlling heart rate and blood pressure.
Garlic has anti-bacterial, anti-viral, anti-fungal, anti-cancer, anti-diabetic, immune boosting and cholesterol lowering properties. It is packed with potassium, iron, calcium, zinc and selenium – which is a healthy heart mineral.
Coconut oil can make you reduce your hunger, make you eat less and burn more fat, and lose harmful abdominal fat. It also helps you reduce blood cholesterol levels and boost brain function and strengthens the immune system.
Cumin helps digestion and is a great source of dietary fibre. It also contains iron, calcium, copper, potassium which helps with your heart rate, manganese, selenium and zinc, as well as anti-oxidants, vitamin-A, vitamin-C and vitamin-E.
Black pepper helps to absorb selenium, B-complex vitamins, beta-carotene from foods. It is an anti-inflammatory and it contains potassium, calcium, zinc, manganese, iron, B-complex vitamins, vitamin-A and vitamin-C.
Turmeric research has shown it is a powerful anti-oxidant which can block and stop the spread of cancer cells, and prevent heart attacks and strokes. It is a potent anti-inflammatory which works just as well as ibuprofen for osteoarthritis pain relief and antiseptic especially when eaten raw.
Spirulina powder is a blue/green algae with anti-oxidant, anti- inflammatory, cholesterol lowering and anti-cancer properties. It lowers high blood pressure, lowers blood sugar and increases muscle strength. It contains high levels of protein, vitamin-B1, vitamin-B2, vitamin-B3, copper and iron as well as decent levels of magnesium, potassium, manganese, essential amino acids (that can be found in eggs) and omega-3 & 6. Which means gram for gram spirulina is the single most nutritious food on the planet!