It's mid-winter here in Australia. I love it! We are lucky to have a lovely log fire, with an oven in the bottom.
Even though the days are bright and sunny here in Firefly, the nights are cold, and people are saying that winter bugs are going around!
We all love a good soup to warm up. This bean soup has a miso stock and plenty of veggies to boost the immune system.
Ingredients:
1 can Borlotti Beans (organic if possible)
2-3 cups pumpkin, diced and baked - no need for oil or salt.
1 onion - baked
1 generous tablespoon of Brown Rice miso or stock of choice
2-3 teaspoons fresh or dried thyme
1-2 teaspoons fresh or dried oregano
1 tablespoon dried parsley
1 cup chopped cauliflower (approx.)
A few grinds of black pepper
Water -enough to just cover the ingredients.
NOTE: ensure your stock is natural, non-GMO, or ethical, if using a bone broth.
What To Do...
Preheat oven to around 180C (360F).
Rinse the beans.
Line an oven tray with brown paper.
Chop and bake the pumpkin - I used a grey pumpkin. Any is type is fine.
Cut the onion in half and place on the oven tray too, face down.
Chop the cauliflower.
When the pumpkin and onion has been baked, allow to cool a little
Add all the ingredients to a saucepan, bring almost to the boil, then turn down to simmer for around half an hour.
Add another teaspoon of miso just before serving, since the probiotics may have become depleted during cooking.
Add a drizzle of olive oil, extra herbs or your choice of add-ins!
ENJOY
Nutrition overview:
FAT
This is a low-fat soup. Add healthy fats of choice:
A drizzle of olive oil, pasture-raised cheese or a nut cream
Or enjoy a side salad with avocado and kiwi.
PROTEIN
Beans are an excellent source of protein.
For extra protein add:
nuts, fish, meat or seeds.
FIBRE
Beans are also a rich source of fibre. They are the backbone of the diets for some of the healthiest cultures in the world. This is due to their prebiotic properties and lignans, which reduce risk of cancer and heart disease.
Onion possesses pre-biotic fibres which are beneficial and key for feeding the good gut bacteria.
MISO is a fermented probiotic drink. It is beneficial for gut health. Miso is typically made from fermenting rice or soybeans. It's important to source non-gmo soy products. Organic rice is preferable too.
I found some delicious organic, Australian brown rice miso at a farmers' market recently.
ANTIOXIDANTS & MORE
Pumpkin is packed with fibre and with antioxidants, such as beta carotene, Vitamin C & E.
The Vitamin E will need fat to enable absorption into the body. It protects our body's cells from damage from free radicals.
Vitamin C is likely to be depleted by cooking, so add other fruit to the day.
Beta carotene is key for good eye health.
Cauliflower contains glucosinolates, which help to form sulforaphane when brassica veggies are chopped or chewed. These compounds have powerful anti-cancerous properties.
Stay warm everyone.
Laura x
Hello! I'm Laura. Are you ready to chat about your health journey? Would like to improve your health through nutrition? Message me and arrange a time. 30 min free chat to find out more. Head to the website to read about my ethos on healthy living.
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