Come winter and you see all kinds of food being prepared to fight the winter cold, keep the body warm and make you stay fit and healthy. A healthy hot soup is a blessing during the cold season. The temperature took a dip suddenly and its getting colder day by day. Along with the bakes, festivities and good food, I thought of posting super healthy recipes too.
This soup can be included for your festive parties, or daily diet or for diet freaks too. We have been having this soup during this week after temperatures fell and since I’m back to my diet dinners. A rich soup with bout of nutrients and health benefits, includes Broccoli, Green Peas, Moringa leaves and baby Spinach. All these are power houses packed with nutrients.
B’ is for Broccoli and for blissful health. This popular vegetable has a wide variety of nutritional and medicinal benefits, including its ability to prevent many types of cancer, improve our digestive system, lower cholesterol, detoxify the body, and maximize vitamin and mineral uptake. Broccoli also prevents allergic reactions, boosts the immune system, protects the skin, prevents birth defects, lowers blood pressure, eliminates inflammation, and improves vision and ocular health.
Aside from getting the flu shot and washing your hands regularly, this cruciferous vegetable may be your top defense against winter sickness. Broccoli is high in vitamin C, which is associated with enhanced immune function. If you can’t find fresh versions, don’t fret — frozen broccoli and cauliflower are just as nutritious.
Broccoli is a great choice for a weight loss diet because it’s so low in calories, but that’s not the only benefit you’ll gain. It’s packed with essential nutrients and contains fiber, which contributes to satiety. Several micronutrients in broccoli are known to support weight loss, and its phytochemicals show potential for breaking down fats.
The Miracle of Moringa Tree Leaves (Moringa Oleifera), commonly called the ‘drumstick tree”, and ‘horseradish tree’ is native to India but has been planted around the world and is naturalized in many locales. Moringa is one of the most powerful health-enhancing plants. While many things found in Nature can have one or two health benefits, Moringa has many. India’s ancient tradition of Ayurveda medicine sites 300 diseases that are treated with the leaves of the Moringa tree. Recent scientific research has proven that these humble leaves are in fact a powerhouse of nutritional value.
Moringa leaf is best known as an excellent source of nutrition and natural energy booster. This energy boost is not based on sugar, and so it is sustained. Moringa is also soothing. It helps lower blood pressure and is a sleep aid. Its detoxifying effect may come from Moringa’s ability to purify water. Moringa acts as a coagulant attaching itself to harmful material and bacteria. It is believed that this process is taking place in the body as well.
The Moringa tree is considered to be one of the most nutritious plants ever discovered. The whole of the tree can be used for food or for medicinal purposes, but it is the leaves that contain the highest concentration of nutrients. The nutritional content of moringa tree is extraordinary high, it is actually being used in some parts of the world as a way to fight malnutrition, asthma, anemia, heart problems, rheumatism, diarrhea, athlete’s foot, gum disease and headache.
Low in fat and even lower in cholesterol, spinach is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese. In other word, it’s loaded with good things for every part of your body!
Abundant flavonoids in spinach act as antioxidants to keep cholesterol from oxidizing and protect your body from free radicals, particularly in the colon. The folate in spinach is good for your healthy cardiovascular system, and magnesium helps lower high blood pressure. Studies also have shown that spinach helps maintain your vigorous brain function, memory and mental clarity.
I can go on and on about these vegetable and leaves. I’m not touching the green peas part as I will do that in some other posts. I have given a brief description of how these beauties enrich our lives with their positives. Having this soup twice or thrice a week will help you solve many problems.
I have made it totally in a healthy way with little olive oil, plenty of garlic and herbs. This is an effortless recipe with a high degree of haleness. Nutmeg is the only spice used in this recipe. I’ve added organic vegetable stock for this recipe but you can substitute it with stock cubes or fresh vegetable stock.
One thing which I want stress here is that, don’t over cook any of the vegetables. I sauteed around 5-6 minutes Broccoli and peas and cooked till just done, but it was still crisp. Leaves were blanched in stock basically for a minute so that maximum nutrients could be retained.
This soup is so heart warming in itself that we have it without any addition of coconut milk or sour cream. But we do add sometimes a small portion of coconut milk or sour cream for making it more creamier. Baby spinach can be replaced with normal Spinach. Rosemary, thyme or oregano can be used as herb. I used fresh ones for making it greener. Dried ones can also be used for this.
Warm up your soul with this super easy, great tasting, low calorie soup which will fight out all your physical and mental blues. Enjoy your festive season in a healthy way. Do keep writing to me how my recipes are working, what modifications should I do and all your valuable suggestions are highly appreciated.
Wash all the greens. Separate the Broccoli florets. Drain and keep ready.
Heat a pan with Olive oil. Add the sliced onions and caramelize stirring often.
Add the garlic and green chili and saute for a minute.
Next goes the rosemary leaves. Pull backwards separating leaf from stock.This will help in releasing aroma and flavor.
Combine everything and keep sauteing till aroma of garlic, caramelized onion and rosemary wafts in your kitchen.
Pop in the Broccoli. Stir to combine. Cook for 3 minutes till Broccoli turns into dark green shade.
Throw in the peas, followed by the crushed nutmeg and incorporate everything till well combined.
Saute on high flame for 3 minutes till rawness departs.
Pour the stock to the veggies and cook covered for 3 minutes till just done but should be firm.
Now add the moringa leaves and give a quick mix and simmer for a minute followed by the spinach.
Cover and cook till wilted. Switch off and allow to rest for 5 minutes.
Blend with an immersion blender or in a blender to a coarse puree.
Add 1/2 cup water if you feel that soup is very thick. It should not be too thin.
Simmer for 3 minutes. Soup is ready to serve!!!
You can add 1/4 cup coconut milk to make it creamier, if you are a vegan or otherwise
2 tablespoon Sour Cream for non vegans and those who do not like coconut milk.
Enjoy this Healthy Vegan soup with a squeeze of Lime.