Kale and Cauliflower Soup
Recipe by: Running on Real Food
This nutrient packed soup is full of bold flavors and fresh ingredients. It's also a perfect way to eat more kale if you're not a huge fan of it from the beginning. It's low in carbs and calories and essentially fat free. This soup is really simple to make and it takes around 10 minutes to prepare and 20 minutes to cook, and makes about 6 servings!
Check out the recipe below!
This recipe is perfect for any dinner, and to come home to on a rainy or cold, winter day. It is a healthy immune system best friend due to its high antioxidant count and is vegan, gluten-free, healthy, cheap, low fat, low carb, and really easy to make!
What you'll need:
1 yellow onion
4 cloves garlic
3 medium carrots (1.5 c chopped)
1 tsp dried parsley
1 tsp ground thyme
6 c vegetable stock
1 head cauliflower
4 c chopped, de-steamed kale
Ingredients broken down:
Yellow Onions: These vegetables contain healthy doses of fiber, antioxidant compounds, and various vitamins and minerals. Whether it be raw or cooked, a half cup of yellow onions contain 1g of dietary fiber, vitamin B-6, and high concentrations of vitamin C. They also contain about 5% of the daily recommended intake of the mineral magnesium. Onions also encourage healthy hearts in lowering blood pressure, and risks of heart attack. It has anti-inflammatory agents and can help prevent plaque buildup in the arteries. The fiber that is contained in the onions also promotes good digestion and helps keep your intestines regulated.
To read more about the benefits of yellow onions, click HERE.
Garlic: If you look back at our recipe on the Hummus and Avocado Toast, we talked a little about the benefits of garlic. If you haven't, here is a little more information on its amazing benefits... Garlic has been used for medicinal purposes for thousands of years. Garlic has been used to treat liver disorders, diabetes, fevers, various cancers and more. This is due to it's compound Allicin. This compound helps fight diseases, bacteria, molds and yeasts.
Click HERE to learn more about Allicin.
Carrots: This versatile vegetable is packed with nutrients and antioxidants. Carrots can hold lower the risk of heart attacks, prevent certain cancers, boost the immune system, and it can also improve your skin and eyes. They're a great source of vitamin C and fiber. They can also be used to make delicious carrot cake!
Click this link to read about how great carrots are for you!
Parsley: Parsley is an herb that has been used for over 2,000 years. It has anti-inflammatory properties which help reduce intern inflammations and cleansing the liver. Parsley is also effective in osteoporosis (which occurs due to lack of calcium in the bones) and is really helpful for maintaining bone health.
Thyme: Like garlic, thyme has been used for medicinal purposes that help prevent fungal and viral infections which reduces strain on the immune system. It has one of the highest antioxidant concentrations in any herb and can help reduce stress on the immune system. It has a high concentration of iron and other essential oils which are great for red blood cell production, boosting blood circulation in the body. Thyme is also a stress reducer and can eliminate phlegm and mucus in the respiratory tracts.
Follow this link to read about the benefits of Thyme.
Cauliflower: This vegetable belongs in the same family as broccoli, kale, and cabbage. It has an excellent source of vitamins and minerals including vitamin C, K, B-6, B1, B2, B3, E, calcium, magnesium, potassium, and phosphorous. It also contains a great source of fiber and smaller amounts of natural sugars. Cauliflower also comes in a variety of colors such as green, orange, and purple!
To read more about cauliflower, follow this link.
Kale: This popular, green vegetable is also a member of the cabbage family, and is among the most nutrient-dense foods on the planet. Kale can also either be green or purple and can have either a smooth or curly shape. In a single cup of raw kale has 33 calories, 6g of carbs, and 3g of protein and is one of the world's best sources of Vitamin K; an important nutrient that is critical for blood clotting. A single cup contains almost 7 times the recommended daily amount! Kale can also help reduce the risk of heart disease by lowering cholesterol levels, and has cancer fighting substances - amazing!
Read this article about the incredible benefits of Kale!
All photo and recipe content belongs to Running on Real Food.
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