Are you a soup lover? do you want to sustain a plant based diet? or do you simply need to find new ways to incorporate vegetables in your diet? then, this recipe is for you! It is a nutrient rich meal, full of vitamins and minerals that will boost your immunity, reduce the risk of chronic diseases and improve your mood.
So stay with me and gear up, cause we are going to have fun preparing this meal :)
There are numerous potential benefits of having a diet that it is rich in a variety of vegetables. Some of the benefits are:
Nutrient-Dense
Vegetables are packed with essential nutrients like vitamins, minerals, fiber, and antioxidants, which are important for overall health and disease prevention.
Low in Calories
Vegetables are generally low in calories and high in fiber, which can help with weight management and weight loss goals.
Improved Digestion
Vegetables contain fiber, which supports digestive health by promoting regularity and preventing constipation.
Reduced Risk of Chronic Diseases
A diet rich in vegetables has been linked to a reduced risk of chronic diseases like heart disease, type 2 diabetes, and certain types of cancer.
Boosted Immunity
Vegetables contain nutrients like vitamin C, which can help support a healthy immune system.
Improved Mood
Studies have suggested that consuming a diet rich in vegetables may have positive effects on mood and overall well-being.
It's important though to aim for a variety of colorful vegetables in your diet to ensure you're getting a wide range of nutrients. I usually try to plan meals that need all kind of veggies!
Tahini it is also another versatile ingredient like the vegetables. It can be used in a variety of recipes, from dips and spreads to salad dressings and baked goods. It is an essential ingredient of the oriental cuisine, and as the plant-based lifestyle increased in the western countries, so it did the demand for tahini. Some potential benefits of tahini are:
Rich in Nutrients: Tahini is a good source of vitamins and minerals, including vitamin B, magnesium, phosphorus, iron, and zinc.
High in Healthy Fats: Tahini is high in monounsaturated and polyunsaturated fats, which are good for heart health and can help lower cholesterol levels.
Good Source of Protein: Tahini is a plant-based source of protein and can be a good addition to a vegetarian or vegan diet.
May Help with Digestion: Tahini contains fiber, which can help promote regularity and support digestive health.
May Help with Bone Health: Tahini is a good source of calcium, which is important for strong bones and teeth.
May Help with Skin Health: Tahini contains vitamin E, which is a powerful antioxidant that can help protect against skin damage caused by free radicals.
It is also important to take into the account that, while tahini offers many health benefits, it is also high in calories. Therefore, we should consume it in a moderate way in order to keep our diet balanced.
Ingredients:
15gr Fresh ginger
2 Garlic cloves
½ Chili pepper
67 gr Leek
250gr Carrot
54gr Onion
90gr Celery
150gr Savoy cabbage
A pinch of lemon
3 tbsp Tahini
Instructions:
In a large pot, heat the olive oil over medium heat. Add the fresh ginger, chili pepper and garlic and sauté in medium heat for about 2-3 minutes.
Add the leek and cook for another 3 minutes, stirring constantly. In parallel, boild 1L water.
Add the water 0.5L to the mix. Once it starts boiling, add the carrot cubes and let it boil 8 minutes. Max. heat. In the meantime, you can cut the celery and the savory cabbage.
Add the rest of the ingredients and more water if needed. Bring the soup to oil and then add salt and 1/2 cube vegetable broth. Leave it boiling in medium heat for 10 minutes.
During those 10 minutes, prepare the tahini paste. In a small bowl pour 3 tbsp tahini and squeeze half lemon. Mix it with a spoon until the tahini paste is fully blended with the lemon juice.
After the 10 minutes, remove the sauce pan from the fire, add the tahini mix to the soup and blend it all together until reaching a consistent mixture.
Add pumpkin seeds and a drizzle of olive oil and enjoy!
Note: You can adjust the consistency of the soup by adding more or less vegetable broth or tahini paste, depending on your preference. You can also add some cooked chickpeas or other legumes for extra protein. Additionally, it's important to cook vegetables in a way that preserves their nutrient content, such as steaming, roasting, or sautéing. In the case you boil vegetables you want to try adding the veggies only when the water is already boiling and not before.
Hope you enjoy this soup as much as I have enjoyed it! Check out the TikTok or IG post for the making off video. And don't forget to use #eatwithzohar so I can see your yummi guilt-free versions of my recipes!