Turmeric Broth Detox Soup

• porții: 6 servings
• timp activ: 15 minutes
• timp total: 30 minutes

Ingrediente

1-2 tablespoons olive oil (or ghee)

1 onion- diced

1 tablespoon fresh ginger, grated or finely minced

4-5 garlic cloves- grated or finely minced

1-2 teaspoons turmeric powder (or 2-3 teaspoons fresh turmeric, finely grated – or a little of both, see notes)

¼ teaspoon mustard seed (optional)

1 teaspoon cumin

1 teaspoon coriander

¾ – 1 teaspoon salt

4 cups water

4 cups veggie broth or chicken stock

¼ teaspoon cayenne, or more to taste

Squeeze of lime juice or lemon juice ( to taste) or 1-2 teaspoons apple cider vinegar (to taste)

½ cup basmati rice (dry) or pasta, quinoa (or 1 1/2 cup cooked)

½ cup little dry lentils (or 1 cup cooked)

1 cup cooked garbanzo beans (or canned, drained)

1 can diced fire-roasted tomatoes (or use 1-2 cups fresh, diced tomatoes)

season with lime and salt to taste, a drizzle of olive oil and fresh cilantro leaves

1- 2 cups cooked chickpeas (or chicken)

4 ounces dry noodles (rice noodles are good)

1-2 cups chopped cauliflower (optional)

2 large handfuls chopped kale

squeeze of lime

Instrucțiuni

In a large heavy bottom pot or dutch oven, saute onion in 1-2 T olive oil over medium heat for 5 minutes until fragrant and golden. Add ginger, garlic, and fresh turmeric and saute 2-3 minutes until eh garlic is fragrant and golden. Add the mustard seeds, cumin, coriander, and optional turmeric power and saute 1-2 more minutes.

Add water, stock and salt. Bring to a simmer. Add vinegar or citrus. (I like a squeeze of lime) Taste. Adjust salt, lime and spice level to your liking. At this point you will have a flavorful base to add what you like. You can also refrigerate or freeze this in batches for later use.

Remember uncooked pasta and beans will double or triple in size, so add moderately ( 4 ounces dry pasta)

Remember to think and be sensible about cooking times for each ingredient you add. (see notes in post )

Note

If you are cooking the broth for any length of time, uncovered, remember it will reduce –intensifying the flavor and salt –so you may need to add more water, to dilute the intensity. Dilute the broth to your own taste.

Using ground turmeric gives the soup this lighter golden color you see in the photographs. Fresh grated turmeric gives the broth a deeper color, but incredible flavor. Often I’ll use a little of both (because I like color AND flavor!). Up to you. 😉 If you are new to turmeric, start conservatively, it has a very distinct flavor, that may be an acquired taste for some.

A small drizzle of olive oil ( melted ghee or coconut oil) over the soup helps the nutrients in turmeric to bind and more easily absorb into the body. You can also add coconut milk for a creamy version.

Optional additions:

veggies, beans or legumes, greens, noodles, whole grains, rice, crispy tofu, shredded chicken, etc.

Variations:

Middle Eastern “Minestrone”

1/2 cup basmati rice (dry) or pasta, quinoa (or 1 1/2 cup cooked)

1/2 cup little dry lentils (or 1 cup cooked)

1 cup cooked garbanzo beans (or canned, drained)

1 can diced fire-roasted tomatoes ( or use 1–2 cups fresh, diced tomatoes)

season with lime and salt to taste, a drizzle of olive oil and fresh cilantro leaves

1– 2 cups cooked chickpeas (or chicken)

4 ounces dry noodles ( rice noodles are good)

1–2 cups chopped cauliflower ( optional)

2 large handfuls chopped kale

squeeze of lime

Garnish with fresh herbs: cilantro, parsley, scallions, dill,

Serve with lime and drizzle of olive oil. For extra richness feel free to add coconut milk

Nutriție

• Dimensiune porție: With 1 ½ cups chickpeas
• Calorii: 220
• Grăsime totală: 4.5 g
• Grăsime saturată: 0.6 g
• Grăsime trans: 0 g
• Colesterol: 0 mg
• Sodiu: 557.8 mg
• Carbohidrați totali: 38.6 g
• Fibre dietetice: 5.2 g
• Zaharuri totale: 3 g
• Proteine: 8.2 g