The Ultimate Immune-Supporting Soup

Name: The Ultimate Immune-Supporting Soup
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: American
Ingredients: ¾ cup leek (white and light green part of the stalk only, thinly sliced); 2 tsps mustard seed; 2 medium garlic cloves (minced); 1 inch ginger (peeled and minced); 1 small head cauliflower (leaves removed, cut into 1” florets; about 4–5 cups); 2 tsps ground turmeric; 1 Tbsp ground cumin; ½ tsp salt (optional); ground black pepper (optional, to taste); 3 cups vegetable broth (unsalted, preferably homemade); 1 cup coconut milk (light); 15 ounces chickpeas (home cooked or BPA-free can, drained); 2 cups organic kale (destemmed, chopped); ¼ cup cilantro (optional, chopped); 1–2 dashes cayenne pepper (optional); 1–2 dashes smoked paprika (optional)

10 steps

Prep:10minCook:15min

This savory, immune-supporting soup is filled with powerful spices and nutrient-dense plant ingredients that are so tasty that you’ll delight in the chance to build up your immunity with gut-healthy ingredients. Complete with herbs and spices, cruciferous veggies, and plant-based protein, The Ultimate Immune-Supporting Soup can help you feel well-supported and healthful year round!

Updated at: Thu, 17 Aug 2023 02:51:38 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories512.5 kcal (26%)

Total Fat11.8 g (17%)

Carbs80.7 g (31%)

Sugars15.3 g (17%)

Protein26.3 g (53%)

Sodium600.9 mg (30%)

Fiber16.5 g (59%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

¾ cupleek

white and light green part of the stalk only, thinly sliced

2 tspsmustard seed

2garlic cloves

medium, minced

1 inchginger

peeled and minced

1 headcauliflower

small, leaves removed, cut into 1” florets

2 tspsground turmeric

1 Tbspground cumin

½ tspsalt

optional

ground black pepper

optional, to taste

3 cupsvegetable broth

unsalted, preferably homemade

1 cupcoconut milk light

15 ounceschickpeas

home cooked or BPA-free can, drained

2 cupskale

organic, destemmed, chopped

¼ cupcilantro

optional, chopped

1 dashescayenne pepper

optional

1 dashessmoked paprika

optional

Instructions

Step 1

In a large pot, heat a large stockpot over high heat. Add the leek and mustard seeds. Cook for 2–3 minutes, stirring, until the leeks are translucent.

Step 2

Turn the heat down to medium and add the garlic, ginger, cauliflower, turmeric, cumin, and salt and pepper, if using. Sauté to toast the spices lightly, 1–2 minutes. Deglaze the pan with 2–3 tablespoons of water or vegetable broth as needed to keep the vegetables from sticking.

Step 3

Add the vegetable broth.

Step 4

Bring to a boil, then reduce the heat to a simmer and cook until the cauliflower is tender, about 10 minutes.

Step 5

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

Step 6

Taste for more salt and pepper, if desired.

Step 7

Divide between bowls and serve with chopped cilantro, a dash of cayenne pepper and a dash of smoked paprika, if desired.

Step 8

Chef's Notes

Step 9

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

Step 10

Storage: - Store in an airtight container in the refrigerator for 5–7 days or in a freezer-safe container for up to 30 days.