Winter months in the mountains typically bring 3 things: copious amounts of snow, happy snowboarders, skiers, and sledders… and influenza outbreaks. So, as predicted, the flu is making the rounds in our small mountain town, and what better opportunity to whip up a huge batch of this delicious one-pot, vegan soup!
Ginger and turmeric rock the scale for their anti-viral, anti-bacterial, and anti-inflammatory properties. Cabbage is loaded with a host of essential nutrients including vitamins C, K, and B, magnesium, potassium, and the list goes on. Kale is a nutritional powerhouse with protein, vitamins A, C, and K, not to mention fiber and Alpha-linolenic acid (an omega-3 fatty acid). Top with fresh sunflower greens (packed with vitamins A, B, D, and E, as well as minerals including calcium, copper, iron, magnesium, potassium and phosphorus).
This soup comes together from scratch in less than an hour – no need to buy premade veggie broth! Flu viruses, beware…
Attributes: Vegan, gluten-free, soy-free, corn-free, dairy-free, grain-free, low-fat
Prep Time: 45 minutes
1 tablespoon avocado oil
1 leek, washed, quartered, and sliced (or sub 1 medium onion, chopped)
4 carrots, thinly sliced
1 12 oz bunch cherry tomatoes on the vine (halved), or 2-3 regular tomatoes chopped
1 head green cabbage, chopped
1″ knob fresh ginger root, minced
1″ knob fresh turmeric root, minced (or sub 1 teaspoon ground turmeric)
Juice of ½ lemon
12 cups filtered water
1-2 tablespoons fine ground pink Himalayan salt (or Celtic sea salt)
1 teaspoon ground dried thyme
1 teaspoon ground dried rosemary*
3 tablespoons fresh chopped oregano (or sub 1 teaspoon dried oregano)
1 bunch green kale, washed & chopped
5-6 cloves garlic, minced or pressed
Fresh chopped sunflower sprouts
Cayenne pepper (if you like a bit of spice)
Additional salt to taste
In a large heavy-bottomed stock pot, sauté leeks and carrots in oil over medium heat for 5-6 minutes or until carrots are softened and leeks begin to brown. Add tomatoes, cabbage, ginger, & turmeric root and sauté for another 1-2 minutes more. Add lemon juice and water, scraping bottom of pan if needed to deglaze brown bits.
Add dried spices and salt (start with 1 tablespoon, or more to taste). Bring to a boil over medium-high heat, then reduce heat and continue simmering for another 10-20 minutes, stirring occasionally. 5 minutes before serving, stir in kale, fresh oregano, and garlic.
Serve over zucchini noodles, topped with fresh sunflower sprouts, dash of cayenne (if desired), and additional salt to taste.
* Dried rosemary can be hard to stomach (due to it being like a long hard piece of stem). I like to grind my rosemary up in a coffee/spice grinder to get a finer and more palatable texture. To see the spice grinder I use, CLICK HERE.