Easy Veggie Soup
Gluten-Free, AIP compliant, Vegan (as a base)
I absolutely love soup. It is such an easy way to pack in nutrients and it's wonderful to warm up the body. This Easy Veggie Soup is one of my foundational dishes for using food as medicine and eating in season. With the ginger, garlic and turmeric, it is a healing, anti-inflammatory concoction.
You can put just about any vegetable in it and then add your choice of protein. It's great if you have a mixed-diet household. For example, I'm the only vegan in my house but others can add slices from a rotisserie chicken to this soup if they like while I may add sautéed tofu or beans for a protein boost. I sprout mung beans every day and add them to just about everything. That's optional of course! Also, it can be made without the garlic. I only use garlic for medicinal purposes - but when I do, I use a generous amount.
I usually don't use a recipe so I've estimated the measurements for the ingredients. Be generous with the veggies and you can't go wrong. Use whatever you have. My "secret" ingredient for a lot of dishes is coconut aminos. It's not required, but it adds a nice flavor to the broth. You don't have to buy organic for most vegetables you can peel but I do recommend organic spinach since there are a lot of pesticides now on the traditional variety. I also allow the heat of the soup to wilt the spinach in the bowl to give a mix of cooked and fresh vegetables. Here's my preferred version of the soup:
EASY VEGGIE SOUP
olive oil or avocado oil
1/2 inch fresh ginger root, peeled and sliced
1 to 3 cloves of garlic, minced
3 to 5 bunches of scallions, chopped
1/2 teaspoon dried basil
1/2 teaspoon turmeric
3 to 4 cups of purified water
3 to 5 medium carrots, peeled and chopped
2 to 3 stalks of celery, chopped
1 large zucchini, green or yellow, sliced and halved
protein of choice (e.g. sautéed tofu, beans, grilled or rotisserie chicken)
handful of organic spinach
sea salt to taste
half a lemon, squeezed (optional)
black pepper to taste (optional, if not on AIP elimination phase)
handful of cilantro or parsley (optional)
handful of sprouted mung beans (optional)
a dash of coconut aminos (optional)
1. Place the ginger root and garlic in a pan and sauté them in your preferred oil for about a minute.
2. Add the chopped scallions to the ginger and garlic and cook another 30 seconds.
3. Add the dried basil and turmeric and sweat them into the ginger, garlic and scallions for about a minute.
4. Add the purified water, carrots and celery, and bring to a boil.
5. Simmer for about 20 minutes or until the carrots are al dente (with a tiny bit amount of resistance when you bite into it).
6. Add the zucchini and simmer another five minutes. Add your preferred protein if you like.
7. Add the spinach to your bowl and then spoon the hot soup on top of it.
8. Add sea salt to taste and a dash of coconut aminos, if desired.
9. Garnish with cilantro, parsley and/or a handful of sprouted mung beans. Enjoy!
Images & Copyright 2022 Teresa Kay-Aba Kennedy
Teresa Kay-Aba Kennedy is a Harvard Business School-trained Strategist, Mind-Body Expert, Award-Winning Author, Keynote Speaker and Activist. She is Founder & CEO of Power Living and creator of Elder Dignity. Selected as a World Economic Forum Young Global Leader, her mission is to unleash human potential and create a more just and sustainable world.
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