Vegetables and turmeric are the secret to this healthy soup
Looking for a soup with power-packed ingredients that offer flavor and cancer-fighting properties? This recipe might be the answer.
Make your own healthy broth to control the sodium level. If the number of ingredients or steps scares you, don’t let it. You can start with the broth and roasted vegetables one day (make a double or triple batch and freeze!) and then assemble with the rest of the bowl later.
The recipe, created by Norton Hospital Chef Clay Cundiff, will be entered in the Healthy Food in Health Care’s culinary contest. It will be served at Norton Cancer Institute – Brownsboro Bistro once construction is completed.
- The recipe contains more than 10 grams of fiber per serving, which is about 30 percent of your daily dietary need. A diet high in fiber is one of the best defenses against all chronic diseases.
- Cruciferous vegetables, including bok choy and Brussels sprouts in this recipe, provide special cancer-fighting powers. Studies have shown that people who eat more cruciferous vegetables have a lower risk of developing some cancers, including lung, prostate, colon and breast cancer. Our bodies convert the glucosinolates found in these vegetables to a cancer-fighting compound.
- Grape tomatoes give this recipe more than just a pop of color. Tomatoes of all varieties provide the body with lycopene, which can reduce your risk for breast and prostate cancer.
- Shitake mushrooms give the recipe flavor as well as antioxidant and anti-inflammatory properties.
- Soba or buckwheat noodles are high in protein and have a lower glycemic index than wheat noodles.
- Turmeric is included for flavor and its anti-inflammatory powers. It’s a promising supplement in cancer prevention and treatment.
Miso noodle and vegetable bowl
(makes 1 serving)
1 cup miso-turmeric vegetable broth (see recipe below)
3 heads baby bok choy
½ cup roasted sweet potato (see recipe below)
½ cup roasted Brussels sprouts (see recipe below)
¾ cup grape tomatoes, halved
¾ cup garbanzo beans, rinsed
¾ cup edamame
¾ cup shitake mushrooms, julienne
About ½ cup soba or buckwheat noodles
Blanch the bok choy by first preparing a bowl of ice water large enough to hold the 3 heads. Then bring a large pot of water to a boil and salt to your liking. Once boiling, add the bok choy and continue to boil to your desired tenderness. Check every 30 seconds. Remove from the boiling water and immediately place in a bowl of ice water.
Cook the noodles according to the package directions. In pot on medium-high heat, heat all ingredients in the broth. Serve warm.
377 calories | 10.6 g fat | 1.5 g saturated fat | 691 mg sodium | 55.7 g carbohydrates | 10.5 g fiber | 16 g protein
Miso-turmeric vegetable broth
(makes 6 servings)
6 tablespoons white miso paste
1/4 tablespoon turmeric
2 tablespoons vegetable oil
2 tablespoons water
2 medium yellow onions
1 medium carrot
1 stalk celery
8 dried shiitake mushroom caps
3 sheets kombu (dried seaweed) (6 inches by 4 inches)
12 cups plus 8 tablespoons water
1 teaspoon black peppercorns
1/4 bunch parsley
1 tablespoon minced garlic
1 tablespoon minced ginger
Salt to taste
Heat oven to 350 degrees F. Mix miso, turmeric, oil and 8 tablespoons water to form a paste. Set aside.
Peel and thinly slice onions, reserving the skins. Thinly slice the carrots and celery. Toss the sliced vegetables with miso paste to coat evenly.
Crumble the dried shiitakes and kombu onto a sheet pan sprayed with cooking spray. Top evenly with the miso-coated sliced vegetables. Roast the vegetables until browned, about 60 to 75 minutes, stirring halfway through.
Combine the vegetables, onion peels, 12 cups of water, peppercorns, parsley, ginger and garlic in a stockpot. Bring to a boil, then reduce heat to a simmer. Simmer until reduced by half, 60 to 75 minutes. Strain through a mesh strainer, pressing to extract as much liquid from the vegetables as possible. Season with salt to taste. The broth can be kept frozen for up to three months.
3/4 pound sweet potatoes
3/4 pound Brussels sprouts
3 tablespoons olive oil
Salt and pepper to taste
Heat oven to 450 degrees F. Peel the sweet potatoes and cut into 1/2-inch cubes. Trim the stem end of the Brussels sprouts and cut in half through the stem end. Toss the vegetables with the olive oil to coat them, and season with salt and pepper. Spread in a single layer on a baking sheet, and place in the oven for 25 minutes or until tender. The roasted vegetables can be chilled for use later.