This soup packs a powerful punch; anti-inflammatory ginger, garlic and mushrooms fortify body and soul.
- 2 tbsp extra virgin olive oil
- 1 medium yellow onion, chopped
- 1 tbsp cumin seeds
- 1 lb mixed mushrooms, sliced (use crimini as a base and add shiitakes and other exotic varieties as availability and budget allows)
- 4 cloves garlic, crushed or minced
- 1/2 cup white wine
- 1 tbsp minced fresh ginger
- 1 bunch lacinato (black) kale, sliced into 1 inch pieces (or your favourite green)
- 1 litre low sodium veggie stock
- 1 can (540ml) no-salt added white beans, or 2 cups cooked beans
Salt to taste*
- Heat oil in a large soup pot over medium heat; add onion and cumin seeds and sauté until onion glossy and transparent, about 5 minutes.
- Add mushrooms and continue to sauté until mushrooms release their liquid, about 3 minutes. Then, add garlic and stir frequently until most of the liquid is evaporated.
- Deglaze the pot with white wine or water; when most of it evaporates, add the veggie stock and bring to a boil.
- Add 1 litre fresh water, return to boil and add ginger, kale and white beans and reduce heat to simmer for at least 20 minutes. The longer the soup simmers, the more the flavours will come together.
*We suggest salting to taste at the table instead of adding salt while cooking, in hopes of keeping salt content as low as possible. But if the salt is what you need to indulge in healthy foods, go for it. Try and keep it to 1/4 – 1/2 tsp.
Enjoy in good health!
Enjoy in good health!
Desiree & Heather
Heather McColl is a registered dietitian, chef and food stylist in Vancouver, Canada with a reputation for offering practical nutrition advice that focuses on the enjoyment of food. In her day to day work, Heather helps consumers cook and eat healthy meals through educational programming, media, and marketing. When she’s not in the kitchen creating delicious recipes, you’ll find Heather hiking the local mountains. You can follow Heather on Twitter.
Desiree Nielsen is a registered dietitian and nutrition operations manager for a small chain of organic and natural food stores in Vancouver, Canada. Passionate about plant-based diets for more vibrant health, Desiree believes that food should not only nourish your body but also feed the soul. When she isn’t chasing around after her toddler, Desiree is a sought-after speaker and blogger. You can also follow Desiree on Twitter