Soup warms the body and improves mood, but it is also a great elixir for our kidneys, the organ that should be taken care of when it is cold.
The cold is when the flavor and heat of a soup work wonders. Using a few basic, natural ingredients, the pot begins to work magic and becomes a steaming and nutritious dish.
According to traditional Chinese medicine, winter corresponds to the element of water, and the organs that manage fluids in the body are the kidneys and bladder, which are sensitive to cold and humidity. The kidneys store our essence and are directly related to longevity. Taking care of them through foods that are warm and do not consume body heat will prevent them from weakening during cold seasons.
It’s time for stews of gentle and slow cooking, resting and slow movements. Bundles up inside and out is one of the secrets to building energy for spring and enjoying a healthy winter and fall.
BEAN SOUP WITH KALE AND PISTACHIO PESTO
Pinto beans are a source of energy and easily assimilated proteins. Rich in fiber, vitamins, and minerals, they help regulate blood sugar. They are good for the kidney and stimulate the elimination of purines.
Kale contains fiber, antioxidants, and chlorophyll, and is rich in calcium and vitamin K, which benefit bones. It detoxifies and is ideal to add to the end of a soup so that it remains green and crispy.
In this soup they not only combine very well but are accompanied by two valuable toppings. On the one hand, parsley, a humble plant that stimulates the cleansing and health of the kidneys. In addition, it provides chlorophyll, beta-carotene and vitamins that strengthen the immune system.
On the other hand, turmeric, perfect to add to soups or winter infusions. In addition to being anti-inflammatory, antioxidant and digestive, it provides heat to the body, like ginger, cardamom, cinnamon or cayenne pepper.
It is accompanied by a tasty and original pistachio pesto.
Ingredients for 4 people:
- 300 g pinto beans
- 1 onion
- 1 leek
- 1 carrot
- 2 garlic cloves
- 100 g natural tomato
- 250 g kale
- 800 ml vegetable stock or water
- 1 handful of parsley
- 100 g pistachios
- 1 teaspoon turmeric
- Extra virgin olive oil
- Sea salt
Preparation:
- Soak the beans overnight. Drain and cover in a saucepan of cold water. Add half a leek, a tablespoon of olive oil and a pinch of salt. Cook for 45-60 minutes until tender, without falling apart.
- Clean and cut the remaining leek, onion and carrot into small pieces. Sauté them in a saucepan with a couple of tablespoons of oil and a crushed garlic clove. Add the chopped tomato and cook for 5 more minutes.
- Add the turmeric and mix for 1 minute. Add the beans as needed, stir and add the vegetable stock. Cook for 25 minutes over low heat. Season with salt and broth if necessary.
- Wash and chop the kale and add it to the soup, let it cook very gently for 2 minutes and remove from the heat.
- For the pesto, pass the garlic clove, peeled pistachios, parsley, and a couple of tablespoons of olive oil through the mortar.
- Serve the soup with a small spoonful of pesto on top.
SHIITAKE, COCONUT MILK AND CILANTRO SOUP
Shiitake mushrooms (Lentinula edodes) are fleshy mushrooms that are believed to have antiviral and anticancer effects through the modulation of the immune system. The diversity of polysaccharides (molecules composed of different types of sugars) such as lentinan and laminarin seem to explain them.
They contain other substances that promote cholesterol control. They are also an easily assimilated source of iron. One serving of this recipe provides 92 calories, 7 g of carbohydrates, 3 g of protein and 6 g of fat.
Ingredients for 4 people:
- 250 g shiitake mushrooms
- 1 large leek
- 1 spring onion
- 4 coriander sprigs
- 2 cm ginger root
- 500 ml mineral water
- 1 can coconut milk
- 1 tablespoon grated ginger
- Half a teaspoon ground coriander
- 2 tablespoons olive oil
- Salt
Preparation (15′ + 45′ cooking)
- Make a broth with the green parts of the vegetables, the coriander logs, the mushroom stems, the ginger root, and the water. Boil for about 25 minutes, strain the broth and set aside.
- Sauté the white part of the leek and onion into slices, add the grated ginger and 5 minutes later the sliced mushroom caps. Salt to taste and add the ground coriander.
- Dip in the broth, add the coconut milk, let it boil for about 15 more minutes and add the coriander leaves.
CHICKPEA AND SPINACH SOUP WITH GOMASIO
Another soup based on legumes to warm up and a vegetable that is in season in autumn and that comes in very handy for its richness in vitamins. The touch of gum and nutritional yeast make it particularly nutritious.
Ingredients for 4 people:
- 400 g chickpeas, cooked and drained
- 1 litre vegetable stock
- 50 g baby spinach
- 1 onion
- 2 garlic cloves, crushed
- 1 teaspoon sweet paprika from La Vera
- 2 medium potatoes
- 1 large tomato
- 30 ml virgin olive oil
- Gomasio or sesame salt
- Nutritional yeast
Preparation (20′)
- Heat the olive oil in a saucepan. In the meantime, chop the onion and sauté it for a few minutes until you see that it becomes transparent.
- Then add the two crushed garlic cloves and paprika to the onions, and give it a few turns.
- Meanwhile, peel and cut the two potatoes into small cubes.
- Pour the broth into a separate pot, cover and heat up. When it starts to boil, add the chickpeas, potatoes, diced tomato and onion along with the paprika.
- Then season with gomasio and let it cook, over low heat, until you see that the potato is tender.
- Wash the spinach leaves well, add them to the recipe and bring them to a boil.
- Serve the soup, finally, seasoning it on top with a tablespoon of nutritional or dormant yeast.
To give it color:
If you want a thicker and redder soup, you can add a sauce of roasted red peppers to the broth towards the end of cooking.
LIVE MISO SOUP
What would an autumn be without mushrooms? In this recipe we will use the most common and easy-to-use ones, and raw! The mushrooms are also accompanied by daikon radish, an autumn tuber of Asian origin that is used especially in macrobiotic cuisine for its benefits for the kidney. It is large, mild-tasting, and very rich in vitamin C.
Ingredients for 4 people:
- 600 ml water
- 2 teaspoons miso
- 50 g carrot
- 50 g fresh daikon
- 10 g dried daikon
- 2 mushrooms
- 2 tbsp tamari
- 1 garlic clove
- 1 piece of ginger
Preparation:
- Peel the carrot and daikon. Clean the mushrooms thoroughly under the water, discard the feet and cut them into very thin slices.
- Now chop or grate the garlic very small together with the piece of ginger and divide all the ingredients into four bowls.
- Heat the water and turn off the heat just before it starts to boil. At that temperature, pour it into the bowls.
- Let it sit for about five minutes and then the soup is ready to drink.
SOUP WITH ALMONDS
Almonds outperform most nuts in terms of fiber content (10%), which benefits transit and intestinal motility, and contributes to lowering cholesterol levels.
It is also one of the main sources of calcium among plant foods and is rich in phosphorus and magnesium. The balance of these three minerals makes almonds an ideal nut for maintaining good bone health. This nut also hides a great antioxidant power due to its high levels of vitamin E and the presence of flavonoids such as quercetin.
Ingredients for 4 servings:
- 100 g toasted and peeled almonds
- 1 medium onion
- 200 g turnip
- 300 g carrots
- 1 litre of broth or water
- 150 g peas
- 1 sprig thyme
- 1 tablespoon olive oil
- 1 tablespoon curry
- Pepper and salt
Preparation (15′ + 25′ cooking)
- Crush the almonds into coarse pieces and reserve a few for garnish.
- Heat the oil in a saucepan and add the onion cut into thick strips. Sauté over high heat.
- When the onion is translucent, add the turnip, the diced carrots and a tablespoon of curry. Stir for a few minutes.
- Pour in the broth and cook over medium heat for 15 minutes.
- Add the peas, thyme and crushed almonds.
- Season with salt and pepper to taste and serve piping hot, garnished with reserved almonds.
One serving gives you: 221 kcal, 11 g of carbohydrates, 8 g of protein and 16 g of fat.
