Lifestyle

SUPERFOOD HEART HEALTHY SOUP!

By Joseph Rizk

www.legabarit.com

 

Nothing beats a warm soup when it’s fall! So, What if it was boosted with superfoods and nutrients? Today, we’re going to prepare a soup with the “Queen of greens-Kale” loaded with lots of vitamins and boosted with antioxidants from pumpkin and other ingredients. Put on your kitchen overall and let’s start!

 

INGREDIENTS

QUANTITY

CHOPPED KALE

3 HANDFULS

MASHED PUMPKIN

200G

VEGETABLE STOCK

250G

CAYENNE PEPPER

2G

GINGER POWDER

2G

RED BELL PEPPER FINELY

20G

CHOPPED

 

FINELY CHOPPED ONIONS

20G

FINELY BLENDED PISTACIO

10G

COCONUT MILK

75G

OLIVE OIL

1 TABLESPOON

SALT

TO TASTE

BLACK PEPPER

TO TASTE

CHIA SEEDS

1 TEASPOON

LEMON

2G

 

Procedure:

• Heat pan and drain the olive oil.

• Pour the onions and bring to golden color.

• Empty the pistachio, cayenne, ginger mixture and stir with the onions.

• Place the red bell pepper and stir, then add kale to the mixture and mix all together.

• Add the mashed pumpkin, then pour the vegetable stock and let it boil on low heat for 10 minutes.

• Pour all the mixture in a blender machine until homogeneous.

• Bring back mixture to the pot and add the coconut milk and let it boil for another 10 minutes.

• Pour the chia seed then season with salt and pepper.

 

NUTRITION FACTS

SERVING SIZE 3

 

AMOUNT PER SERVING

 

Calories 100

Calories from Fat 60

 

% Daily Value*

Total Fat 5g

9%

Saturated Fat 1g

 

Trans Fat 0g

 

Sodium 310mg

13%

Total Carbohydrate 10g

3%

           Dietary fiber 2g

8%

Protein 2g

4%

*Percent daily value are based on a 2,000 calorie diet