Immune Boosting Hemp Soup
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Make this nutrient-dense green soup a staple throughout the colder months to boost your body’s natural defences against cold and flu this winter.
Hannah
This soup is packed with cruciferous vegetables which are rich in vitamins, minerals and fibre to support immune function and overall health. The hemp seeds provide protein and healthy fats, and blend beautifully to add a delicious creaminess to the soup. The miso paste adds a beautiful umami flavour as well as some gut-loving goodness. It’s easy to make and can be made in bigger batches and frozen for a chilly winter day in the future.
As delicious as they can be, soups that are made of purely vegetables lack protein and fibre, both of which are vital to support the immune system and overall health. Without these food groups, you are also more likely to feel hungry again soon after eating. Adding good quality protein and heathy fats gives a more nutritionally-balanced meal. Hemp seeds (protein and fats) and coconut milk (fats) are blended into the soup to boost protein and fats. I would recommend sprinkling hemp seeds over the soup as a garnish, as well as serving with an additional source of protein such as crispy chickpeas or a dollop of Greek yoghurt. You can even blend up some white beans or tofu with the soup mix to increase protein further. You may need to add extra liquid if you do this.
Remember, without fats and protein, soups are nutritionally-lacking and should really be considered a snack or starter, rather than a complete meal.
Ingredients:
2 tablespoons of Oil (Hemp oil or Olive oil)
1 large onion, finely sliced
1 leek, washed thoroughly, trimmed and finely sliced
½ teaspoon sea salt
1 teaspoon dried thyme
1 teaspoon dried parsley
1 head of green cabbage, outer leaves removed, thoroughly washed and sliced
1 large head of romanesco cauliflower or broccoli, torn into small florets, plus the leaves and stem – wash them thoroughly and slice finely
3 ½ cups vegetable stock
1 can coconut cream
3 large handfuls of seasonal dark leafy greens
1 small bunch of parsley (including stems), roughly chopped
½ cup Hemp Hearts
1 tablespoon miso paste
Black pepper to taste
Method:
1. Heat Oil in a large pan over a medium heat. Add onions and cook for 1 minute, stirring occasionally to prevent sticking. Add leeks, salt, thyme and parley. Cook for 5 minutes or so, until the leeks soften
2. Add the cauliflower or broccoli and cabbage, mix and cook for a minute or so. Pour over the vegetable stock and coconut cream. Reserve a couple of tablespoons of the coconut cream for serving. The liquid should just about fully cover the vegetables, if not, add a little more water. Turn up the heat to bring to a boil, then reduce the heat to medium and put the lid on the pan
3. Simmer for 20 minutes or until the vegetables are tender. A few minutes before the end, add in the leafy greens and stir. Once the greens have softened, remove the pan from the heat and set aside to cool before blending
4. Pour the soup into a blender in batches, adding the hemp seeds and miso paste to one of the batches, and blend until smooth(ish) – I like a thicker soup
5. Pour the soup back into the pan, taste and season to your liking. Cook on a medium heat for a few minutes to warm the soup through
6. Ladle the soup into bowls and garnish with the reserved coconut cream or a dollop of yoghurt or sour cream, chopped herbs, toasted hemp seeds and a sprinkle of chilli flakes.
New Recipes coming soon! Watch this space!
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