Today I had a noontime meeting at the hospital so swung by the cafeteria. I've already done my "cleanse" and prepared my digestion for Fall, so warm, well-cooked foods with high nutrition are what sound best to me. Today at the hospital, a lot of the nutritious options (salad bar) were cold, the soup contained clam, the hot items were fried meat, and I didn't want the after-effect of eating bread with cold fillings, so....I decided to wait until after the meeting, came home, and made this soup instead.
I already put about 1 cup garbanzo beans with 7 cups water in the Instapot, and hit "bean", and "cook" before I left. When I got home they were done and cooled enough to easily open the lid, and the liquid could serve as the base for the soup. Fresh potassium veggie broth or fresh bone broth would also be good bases. Anyway, with this simple step done, the rest came together pretty quick.
A note on spices: The ones that come from seeds are "aromatic" meaning the volatile oils distill into the air very quickly. Therefore, they will be much more potent, both medicinally and taste-wise, if you grind them immediately before using (versus buying ground). In this recipe I put the whole cumin seeds, cloves, and fenugreek together in my manual (hand crank) coffee-grinder just before dry roasting them.
Cinnamon is a bit different because it comes from the bark. Depending on the recipe I may add a cinnamon stick to impart the cinnamon flavor, but for deeper flavor (in shorter time), I used powdered cinnamon; saigon is my favorite. This will impart a blood sugar lowering effect to this recipe.
Turmeric and ginger are also different because they are dried root powders, so don't lose their potency in the same way. Using ground turmeric is generally fine. Ginger helps burn off excess mucous in the digestive tract improving function, and is a stimulant that improves mental focus. Turmeric is anti-inflammatory, I didn't use it in the recipe below, but you can add 1/4 teaspoon to increase this effect.
Warming Chickpea and Carrot-Veg Soup
Medicinal Qualities: alkalizing, hypotensive (lowers blood pressure), lowers blood sugar, suppresses appetite, mild diuretic, cholagogue (stimulates healthy gallbladder flow), burns toxins, gluten and grain free.
Ayurvedic Qualities: [mobile, dry, hot, clear, easy]
Serves: 3 Prep Time: 10 Minutes Cook Time: 30 minutes
1/2 tsp Black or Pink Salt
4 whole Carrots
1/4 tsp Cayenne Pepper
1c Chickpea (Garbanzo Bean)
1/4 tsp Cinnamon
1/2 tsp Cloves
1/2 tsp Cumin
1/4 tsp Fenugreek
1 inch Fresh ginger (minced) or 1/2 tsp dried ginger
4 cloves Garlic (chopped)
2 whole Tomato chopped/crushed keeping liquid or 1/2 carton cherry tomatoes
1-3 Tbsp Oil (Avocado Oil or Ghee)
2-3 cups Chopped local/organic vegetables (I used local kale and radish from Salt & Soil, and organic celery and sugar snap peas from the grocery.)
1) Prepare beans ahead of time by soaking for 1-4 hours then cooking. Can use pressure cooker to have the dry beans ready in about 45 minutes. Save cooking liquid for soup broth.
2) Grind spices. Dry roast the ground spices (cayenne, cinnamon, cloves, cumin and fenugreek) over low-medium heat for a few minutes until you start to smell them.
3) Add oil and keep stirring to make a paste. Add ginger and garlic, taking care not to burn the garlic.
4) Add carrots, beans, vegetables, and tomatoes. Stir to coat in spices.
5) Add cooking liquid (about 6 cups). Make sure all vegetables and beans are well covered. Bring to boil. Reduce heat to low. Add salt halfway through (keeps vegetables/beans a nicer texture this way). Cook until carrots are soft (30-40 minutes).
Please post your pictures, modifications and comments below!!
In Peace and Health,
Dr. Kayla Luhrs, MD