This is a healthy and delicious recipe I’ve developed for the Embodied Empowerment website.
You can prepare this soup quickly and with easy-to-find, highly nutritious ingredients. Its’ totally vegan and very, very satisfying.
Potatoes are high in potassium and rich in vitamin B6 and amino acids (among which lysine, a powerful ally against cancer, inflammation, liver disorders, and viruses). They help stabilize blood sugar –perfect for people with diabetes! – and are antifungal and antibacterial. Like all foods that grow under the ground, potatoes help you stay grounded and centred.
Spinach creates an alkaline environment in the body and provides highly absorbable micronutrients. The turmeric contained in the curry spice mix and the onion have antibacterial, antiseptic and antimicrobial properties.
Garlic is strongly antibacterial.
Fennel seed helps the digestion and prevents the formation of gas.
Want to learn how to cook some great vegan dishes? Come to my Vegan Italian cooking workshop! 🙂
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Zuppa di patate e spinaci al curry
Serves 4
1 big onion
4 cloves of garlic
1 teaspoon (or more if desired) of curry powder, mild or hot
1 teaspoon of fennel seed
5 tablespoons of extra virgin olive oil or coconut oil
500 gr. potatoes
200 gr. fresh spinach
2-3 organic stock cubes without MSG
oat or rice cream
Peel and chop the onion and the garlic cloves.
Rinse and peel the potatoes (you can keep the peel if they’re organic), then cut them in chunks.
Warm the olive/coconut oil in a deep pan and add the fennel seed and the curry powder. Let them release their flavours in the oil for about one minute while stirring.
Add the chopped onion and garlic and gently fry until soft.
Add the spinach, the potato chunks and 2,5 litres of water. Use hot water if you want to speed up the cooking process.
Add 2 stock cubes and leave the soup on a low flame until the potatoes are thoroughly cooked.
Puree the soup with an immersion mixer or in the blender.
If desired, season further with salt and pepper or with an extra stock cube.
Serve garnished with some oat cream and, if you want, with chopped parsley or coriander.
TIPS:
You can also use frozen spinach (about 100 gr.).
For a complete meal, enrich this soup with a hard-boiled egg and some rice.
