It's officially soup season!! Soups are one of the easiest things to throw together in one pot. Skip the high sodium and preservatives from store bought canned and boxed soups and create your own.
Making soup comes down to four basic elements including the base, main ingredients, seasonings, and garnishes.
1. Base: bone broth, vegetable broth, cream/milk, water with bouillon or seasonings
2. Main ingredients: vegetables, beans, noodles, meat, tofu, rice, lentils (ingredients that add protein and clean carbs)
3. Seasonings: fresh or dried herbs, spices, sea salt (to add flavor)
4. Garnishes: croutons, crushed tortillas chips, fresh herbs, etc (optional but can add to looks & taste)
I love using bone broth for all of the nutritional value, especially as an athlete. Bone broth is full of amino acids which can aid in recovery and muscle repair. Bone broth has also been known to help fight inflammation. It is also high in protein with around 10g per serving, whereas, other broths may have none.
The following is one of my favorite soup recipes that can be made gluten free, dairy free, vegetarian or vegan.
Chickpea & Kale Tomato Soup:
A great recipe to meal prep lunches!!
-2 medium yellow onions, chopped
-2 minced garlic cloves
-1 tbsp fresh grated ginger
-Sea salt & fresh ground pepper, to taste
-1 tbsp red curry paste or curry powder
-2 cans rinsed/drained organic chickpeas
-2 cups chicken bone broth or vegetable broth
-1 28oz can organic san marzano tomatoes or fresh roma tomatoes
-4 cups chopped organic kale (fresh or frozen)
-optional ingredients: crushed red pepper flake, turkey sausage cooked & crumbled
Add a swirl of olive oil to a dutch oven over medium heat. Add onion, garlic, ginger, and a pinch of salt. Cook until veggies soften. Stir in curry paste. Add chickpeas, broth, tomatoes, salt & pepper. Stir in kale & sausage (if desired). Simmer about 20 minutes or until kale becomes tender. Finish with a pinch of red pepper flake.
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