Super Vegetable Soup | Great for Immune System, Blood Pressure, Diabetes, Vitamins, and Minerals
health benefits:
cabbage- vitamin c, decrease inflammation, improve digestion, vitamin C, heart health, lower blood pressure, lower cholesterol, vitamin K, high in fiber, lowers cancer risk (Source: healthline.com and farmers’ almanac), celery- vitamins A, K, and C, minerals including potassium and folate (healthline.com), onions-loaded with antioxidants, help control blood sugar, antibacterial properties, boost digestive health and more (healthline.com), green pepper-vitamins A, C, potassium, folic acid, and fiber (webmd.com), shallot- antioxidants, seasonal allergies, heart and bone health, lowers inflammation (healthline.com and dr.axe.com), garlic- lower cholesterol, reduce risk of health disease, stronger bones, improve memory, good for skin (healthgrades.com), carrot- good source of beta carotene, fiver, vitamin K1, potassium, antioxidants, and lower cholesterol (healthline.com, healthgrade.com, webmd.com), turnip- this is a super food that don’t get no love. Loaded with fiber, vitamins K, A, C, E, B1, B2, B3, B5, B6, B2, and folate, as well as manganese, potassium, magnesium, iron, calcium, and copper, good source of phosphorus, omega-3 fatty acids, and protein. (Pritkinlongevitycenter.com and greenbeandelivery.com)
leeks- vitamin A and C (important for helping your blood clot), iron (helps red blood cells), manganese (regulate brain and nerve function), energy, and fiber (better health channel)
spinach- remember Popeye? LOL. Vitamin K, A, C, B2, and folate, manganese, magnesium, and iron.(BBCgoodfood.com), clove- antioxidants, kills bacteria, improve liver health, regulate blood sugar, promote bone health, beta carotene, vitamin A, eye health, reduce inflammation, and reduce stomach ulcers, diabetes, and heart disease, and much more. (healthline.com, webmd.com), thyme-lowers blood pressure, vitamin C, help decrease cough, boost immune system, antifungal property (healthline.com), plantain- fiber, vitamins A, C, B6, K, magnesium, potassium, fiber, prebiotic, glycemic control, copper, iron, and immune system (healthline.com, webmd.com), potato-bone health due to iron, phosphorus, calcium, magnesium, and zinc, heart health due to fiber, potassium, vitamin C, and B6, contains choline which helps with muscles, mood, learning and memory, folate, antioxidants (medicalnewstoday.com), yams-fiber, potassium, manganese, cooper, antioxidants, boost brain health, reduce inflammation, and improve blood sugar control (healthline.com), black pepper-antioxidants, anti-inflammatory, brain health, improve blood sugar control, lower cholesterol levels, and cancer fighting properties (healthline.com)
habanero pepper-lower cholesterol, reduce blood pressure, cancer prevention, clear runny nose, speed metabolism, sooth arthritis (healthline.com, webmd.com), nutritional yeast- add extra protein, B vitamins, folate, fiber, antioxidants (Braggs nutritional yeast, womenshealth.com), scallions-Vitamins K, C, and antioxidants (webmd), sea salt-regulate fluid balance, potassium, iron, and calcium (healthline.com), Parsley-vitamin A, C, K, heart health, kidney health, antibacterial properties, immune system, bone health, liver health (healthline.com)
This is a vegetable soup recipe, but you can add any meat, seafood, or chicken of your desire. If you plan to add meat, chicken, or fish to it, do so early on, marinate/season it, and sautee it in the beginning with the vegetables, then let it cook with the vegetables. If you plan to add shrimp to it, do so in the end when you add the spinach so it does not over cook. This recipe takes about 1 hour total. About 15 minutes to chop the veggies and 45 minutes to cook the soup. It can serve about 6-8 ppl.
Ingredients
1 stick of Celery finely chopped
1-scallions finely chopped
2 Sprigs of Parsley finely chopped
1 small yellow onion or shallot finely chopped
1/2 green pepper chopped in small pieces
1 habanero pepper (if desired for flavor)keep whole to avoid the spice
1 finely chopped garlic clove
1 carrot sliced
1 turnip cut in small cubes
1 leek cut into small slices
2 medium potatoes (red or plain) cut in small cubes
2 medium yams (cut in small cubes)
1 plantain sliced into small pieces
4 cloves
1 tablespoon of coconut oil
2-3 sprigs of thyme
3 stems of parsley finely chopped
12 cups of water
8 cups of spinach (this cooks down significantly, don’t worry)
3 cups of thinly sliced cabbage
Use a large pot, use medium heat, add coconut oil, the onions, green peeper, garlic pieces, scallions, habanero with cloves, thyme, celery. Add the rest of the veggies and sautee. Then slowly pour 12 cups of water, then stir a little. (It sounds like alot but it cooks down to about 8 cups). Add black pepper and salt. Let it cook for 45 minutes or until the vegetables are tender to your liking. Then add the spinach. Cook for about another 5 minutes. Then serve. Enjoy! Stay healthy!!
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