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Nutritious Soup Recipe

By Edited Aug 2, 2016 1 0

I would like to share a recipe with you that is really tasty: vegetable soup. I love soups, I think I could eat any kind of soup as long as it is light and refreshing. Especially on a cold day when I need to warm up a little bit.  I usually just add the ingredients as I like, so there is no quantity in my recipes, you can just adjust the amount of vegetables as you please.

You will need olive oil, onions, garlic, potatoes, parsley, carrots, leek, peas and quinoa.  Seasoning that I use is: vegetable salt (seasoned salt), black pepper and ginger.

Cut leek into small rings and put them in a pot with a little bit of olive oil, saute on low heat for about 10 minutes and add peeled and cut in small cubes  potatoes, peeled and cut carrots and peas. Saute for about 10 minutes more and add water (as desired for your own taste). Now add half an onion, peeled and cut. Add also garlic. Next it's time for seasoning: seasoned salt, black pepper and ginger. Add as much as you like. Start with small amount and gradually increase to your taste. You can't take it away if there's too much, but you can always add more.  After cooking the soup for about 15-20 minutes add quinoa and parsley and cook for 10 more minutes.

Here are a few facts about some of the ingredients in my soup:

1. Quinoa has lots of protein and calcium and therefore is known as a bone builder; it also has iron which helps to deliver oxygen to the blood.

2. I never liked onions, but now they have become one of my main ingredients in my cooking. Here is why: It's extremely healthy! Health benefits of onions are many. It makes gastric/intestinal mucosa stronger, helps with kidney and bladder problems, lowers high blood pressure, makes heart stronger and it is a natural anti-clotting agent. Onion is effective against many bacteria including Bacillus subtilis, Salmonella, and E. coli. It treats colds, coughs, and asthma and also protects against stomach cancer.

3. Leeks disinfect stomach and bowels of bacteria, can improve the immune system, lower bad cholesterol levels, and fight cancer. Besides that it has a unique quality of promoting the growth of new connective tissues.

I find leeks easier to digest than onions. Leeks belong to allium family just like onion, garlic, chive, and shallot. But they are milder and for people that have hard time digesting onions, leeks are a nice and tasty substitute. However in my experience it all depends how you prepare them. In recipe for this soup you probably noticed that leeks are the first to cook in the pot with olive oil. But I didn't add onions at that point. Why? Because I find onions fried on oil more difficult to digest, but if they are cooked in water (soup) there is no problem at all. That's why I saute leek first to get that nice smell and taste of  fried alliums, but onions get their turn after I add the water.

I hope you try this healthy soup, maybe on some cold day when you need a tasty home made soup to warm you up!



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