Healthy Supergreen Soup
If you’re a lover of green smoothies, juices and eating your leafy greens then this healthy low FODMAP lunch recipe is for you.
Servings: 1
Ingredients
- 3 Tbsps hot water + 2 Cups/500ml Water saute method
- 1 tablespoon garlic oil Oil saute method
- 10 g celery
- 75 g radish
- 1 stock cube Gluten-free and/or FODMAP safe if required
- 50 g carrot
- 1 teaspoon fresh ginger
- 75 g firm tofu
- ½ teaspoon turmeric
- 1 teaspoon curry powder FODMAP safe if required
- ½ teaspoon kelp powder Omit or substitute with nori flakes if in the elimination phase
- 1 tablespoon super greens powder Blend of rice protein, spinach powder, wheatgrass, spirulina
- 1 teaspoon Vegemite Gluten-free if required
- 1 tablespoon tomato puree
- 1 Cup / 150g quinoa Cooked without added FODMAPs
- 50 g kale
- 15 g spring onion/scallion greens
- 1 teaspoon pumpkin seeds Optional
Instructions
- Press and drain 75 g firm tofu this can be done at least a day ahead and stored in a sealed container in the fridge.
- Dice 10 g celery and 75 g radish. Grate 50 g carrot, 1 tsp fresh ginger and tofu. Finely slice 50 g kale and 15 g spring onion/scallion greens. The smaller you chop, the quicker they’ll cook. Due to the quick-cooking method, it’s best to have all your ingredients prepped and ready to go before you begin cooking.
- Heat a deep saucepan on medium heat. Add 3 tablespoon of hot water and allow it to begin to splutter. Continue to add hot water, 1 tablespoon at a time as required throughout the sauteing stage to ensure the ingredients do not stick. Alternatively, omit the water and add 1 Tbsp garlic oil to the pot to saute the vegetables.
- Add the celery, radish and 1 stock cube. Stir to combine and simmer for 1 minute.
- Add the carrot and ginger. Continue to saute for 1 minute.
- Ensure there is sufficient water in the base of the pan to avoid sticking before adding the tofu, ½ tsp turmeric, 1 tsp curry powder, ½ tsp kelp powder, 1 Tbsp super greens powder,1 tsp Vegemite and 1 Tbsp tomato puree. Stir fry for 1 minute, stirring continuously, adding a splash more water as needed.
- Pour in 2 cups/500ml of hot water. Stir well to combine and simmer for a few minutes.
- Add in your chosen portion of cooked grains, I used 1 Cup / 150g quinoa, simmering until the grains are hot and the veg is cooked to your liking, approx 7 minutes.
- For the last 2-3 minutes of simmering add the kale and simmer until just wilted.
- Turn off the heat and stir in the spring onion greens just before serving. Reserve a sprinkle of the greens for garnish is desired.
- Top with the optional 1 tsp pumpkin seeds to serve.
Notes
Gluten Free Tip: Ensure gluten free Vegemite if required.
Storage tips: This soup lasts well in the fridge for up to 3 days. It’s not one that I recommend as suitable for freezing, so only make the amount you are likely to eat within a few days.
FODMAP Notes: See the full blog post for detailed FODMAP ingredient notes. FODMAP values, portions and categories can and do change over time.
I use standard UK metric measurements in all of my recipes:
- 1 cup = 250 ml
- 1 tablespoon = 15 ml
- 1 teaspoon = 5 ml
