September is here and so are my cravings for soups. But this healing vegetable soup was actually born from my attempt to pack as many power veggies as possible in just one easy to make and delicious dish. Smoothies, salads and soups are the three easiest ways to combine a big variety of ingredients and have them in one go, but soups must probably be also the easiest on digestion for everyone.
A healing vegetable soup made with top cancer-fighting ingredients
These past few days I’ve spent some good hours watching the Square ONE modules by Chris Wark from Chris Beat Cancer, a guide for people who have been diagnosed with cancer, to help them in their healing journey. But this is also a great guide for healthy living in general, or cancer prevention and although there are quite some differences compared to the Plant Paradox program, in the end the core of Chris’ program is the same: give up processed foods and refined sugars and (most) grains, eat whole foods, from the earth, mostly organic, eat as little animal protein as possible (but if you are trying to heal from cancer stay away from it for at least for 90 days), introduce fasting to your diet, detoxify your life by choosing safe household and personal care products, minimize exposure to toxic chemicals, environments and and toxic people as much as possible, move, breathe deeply, minimize stress.
All this being said, a lot of what Chris recommends makes sense, and it inspired me to find ways to cook and eat more of the foods that have proven anti-cancer properties such as cruciferous (broccoli, cabbage, kale, collard greens, cauliflower, mustard greens, etc), rutabaga, garlic, onions, leeks, cooked mushrooms, spinach, carrots, beets, celery, ginger, turmeric, oregano, cayenne pepper, cumin, fermented foods, apple cider vinegar. These are not all but right there on top and I plan to use them more in my cooking from now on. It is also for the first time in my own healing journey I feel I am motivated to reduce animal protein even more, and maybe ready to move on to Phase 3 of the Plant Paradox program, which means re-adding some lectin foods to my diet (like pressure cooked beans) but reducing animal protein to a minimum (not more than 2oz a day).
This soup is completely plant based, has no milk or cream of any kind, no pre-packed ingredients, just veggies and herbs, water, salt and pepper. It is also minimally cooked, enough to make it easier to digest for people with digestive issues and sensitivities to cruciferous, and easy to blend, while keeping all their nutritional properties. And if there wasn’t enough healing power in this soup, the add-on of sautéed kale and broccoli sprouts brings it to a totally new level of goodness. Dr. Axe calls broccoli sprouts one of nature’s top cancer-fighting foods. This is a soup that all the cells of your body will love.
Healing Vegetable Soup with Kale and Broccoli Sprouts
An easy to make and delicious soup that uses some of the most powerful ingredients nature has given us.
- 3-4 stacks celery, finely chopped
- 1 medium leek (the white part), sliced finely
- 1 medium sweet potato, peeled and finely sliced / chopped
- 9-10 medium mushrooms (mini bellas, crimini or button), sliced
- 8 big Brussel sprouts (pr more if they are very small), finely sliced
- 1 small carrot. finely chopped
- 4 garlic cloves, peeled and smashed
- 1 thumb size piece (or slightly bigger) fresh ginger, sliced
- 1 thumb size piece fresh turmeric, sliced
- a small handful of fresh oregano leaves
- salt and pepper to taste
- extra virgin olive oil for sauteeing
- about 45oz water
- 5-6 Lacinato kale leaves (remove stems), finely chopped
- few handfuls broccoli sprouts
Wash and chop all veggies.
Make sure you have about 1.5 QT water warm ready on the stove.
Add the oil to a big sauteeing pan (enough to cover the bottom), heat on medium heat and start adding the veggies. Start with the leeks, sauté for few minutes, continue with the celery, stir and sauté for few more minutes, add the Brussel sprouts, cook and stir for few more minutes, add the potato, carrot, garlic, mushrooms, ginger and turmeric and cook for few more minutes. Add the oregano leaves, and stir and cook for few more minutes. You just want everything to get coated with the oil and release their specific flavors (You don't want anything to get burnt or overcooked). Once that's done, transfer the content of the sauteeing pan to a soup pot, add the warm water, salt and pepper, bring to a boil and simmer for about 10 minutes. Let cool a little bit before you add to a blender.
Blend the content of the soup pot until creamy, adjusting thickness to your taste, by adding more boiled water. Taste and add more salt and pepper if necessary.
Add more oil to the sauteeing pan (no need to wash it) and cook the kale for few minutes until wilted.
Serve the soup with a topping of sautéed kale and a handful of broccoli sprouts.
This makes about 2 Liters (about 70 oz) of soup.