Is there anything better than a hot plate on a cold day? Especially if it has soft vegetables, sweet beans, fragrant herbs and spices and all this floats in a rich soup? The combination of these ingredients in soups is important for people who are interested in the nutritional value of the soup.
First of all, this is the perfect meal.
Vegetable soups and stews are nutritious — dense, tasty, satisfying and easy. In addition, these ingredients provide incredible health benefits.
Beans, lentils and peas contain fiber and starch that are indestructible to the human digestive system but support the growth of beneficial bacteria in the gut.
Advice: Add cucumber vegetables (such as cabbage, broccoli, cauliflower) to your soup for nutrition. Be sure to slice or chop the vegetables well before adding them.
Crucifier vegetables contain glucocorticoids. When cell membranes are mixed, crushed, or decomposed, the chemical reaction converts glucocorticoids into isothiocyanates (ITCs), compounds that are potent anti-cancer effects.
Second, it is comfortable.
Soup is a versatile food. They cook once, and eat it in large quantities. You can prepare soups in large portions, then refrigerate some and eat the rest in a few days.
Soups are best kept in the refrigerator for up to five days and will be even sweeter on the second or third day. At this point, the containers are well filled with each other’s juices.
Advice: The best way to make the most of the last meal (better than the day before) is to cook a large pot of soup.
Use low-salt vegetable soup (carrots or tomatoes), chop the vegetables (add more allium vegetables such as onions, garlic, chives, leeks or onions for extra flavor and nutrients), add a little vinegar, herbs and spices.
Also, add some dried or boiled beans, chopped peas or lentils to the broth or strain the broth. Free up your thoughts and desires. If you want to cool the soup, pour it into different containers.
Third, it increases the nutritional properties of vegetables.
Polka Vegetables are baked on the basis of soup, nutritious foods are stored, and some are better digested. Carotenoids such as alpha and beta carotene (in carrots and yellow-orange vegetables), lutein (in green vegetables) and lycopene (in tomatoes) are better than raw vegetables.
During the preparation of food, some of the structural parts of the plant are destroyed, making carotene more accessible to the digestive system.
Many nutrients, such as niacin, folate, other B vitamins, and minerals, are soluble in water. When food is prepared with water, such as by steaming or boiling, water-soluble substances are lost in water. However, water-soluble ingredients are stored in the soup.
Advice: Instead of over-the-counter vegetable soup, use carrot or tomato juice as a base. In this way you get more carotenoids by reducing excess sodium.
Fourth, it promotes weight loss
The soup is rich in water and rich in beans and vegetables. Despite its low calorie content, soups are full. A one-year weight loss study showed participants that two soups or two snacks a day – offered the same amount of calories – would make the soup group lose more weight than the food group.
Another study compared the calorie intake at lunch in two groups: one was given low-calorie vegetable soup at the beginning of the meal, and the other was served without soup. The vegetable soup group is 20% less than the total calories at lunch.
Advice: Improve the taste of the soup with allium vegetables (onions, garlic, spinach, leeks), herbs and spices. Did you know that vinegar has the same taste as salt? Add a little vinegar to the soup and you will get a very pleasant taste.
Experiment with different textures: Leave the vegetables a little, or wash the soup partially or completely. Want to make soup without effort? Put chopped vegetables and some unsalted vegetable juice (or water) into a slow cooker and follow the manufacturer’s instructions to make steamed soup in minutes.
Red lentil soup with ginger
Photo: Goa_novi / IStock
Inputs for 4 feeds:
• 4 cups vegetable soup without salt;
• 340 gr. Pumpkins (sliced and peeled);
• 285 g., Chopped spinach (possible) frozen;
• 4 tomatoes (cut into cubes);
• ¾ cup dried red lentils;
• 1 small onion (chopped);
• 2 tsp. Boiled ginger (or more, to taste)
• 1 tsp. Land Cumin (Zira);
• 1 tsp. Salt-free spice mixture (to taste);
• 1 ½ cup boiled white beans or 1 (425 g) canned non-salty white beans (liquid).
Cooking
Place all ingredients except white beans in a saucepan or slow cooker. Cook lentils over low heat for about 1 hour in the oven or slow cooker until soft.
Add the white beans and cook for another 10 minutes.
Note: If you want the dish to drink more water, reduce the amount of red lentils to 3 cups.
Joel Furman – MD, nutritionist, world-renowned nutritionist and natural healer.
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