- 3 tsp cumin
- 1 tbsp smoked paprika
- 2 tbsp olive oil
- 5-7 carrots (4 cups chopped)
- ½ cup water
- 2 red peppers
- ½ cup water
- 8-9 tomatoes cooked, peeled and diced or 4 cups canned diced tomatoes
- ½ cup tomato paste or ~5 fl. Oz can
- ½ large eggplant, about 2 cups chopped.
- 4 cups chopped rainbow swiss chard
- 1 cup sprouted quinoa
- 5 green onions, only the green part
- ¼ cup tamari or gluten free soy sauce (optional)
- 1 tbsp maple syrup (optional)
- 7 cups water
- Salt and pepper to taste
Instructions:1. Add olive oil to large deep pan on medium heat. Add paprika and cumin and any other spices you may like (chilli, cayenne). 2. Add chopped carrots and ½ cup of water and close lid. 3. Steam carrots for 10 minutes 4. During this time, prepare other ingredients. 5. Peel tomatoes if not using already peeled ones 6. Remove the large stems from the swiss chard. 7. Chop red pepper and place in blender with ½ cup of water and blend until mostly smooth. 8. Add pepper sauce and peeled tomatoes to pot 9. Add all other ingredients to pot 10. Stir well, cover and simmer for 40 minutes 11. Cool slightly and taste to adjust salt and pepper. Enjoy!
QuinoaQuinoa is a complete source of protein. What that means is that it provides all the amino acids that the human body can’t make on it’s own. The 9 essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Quinoa also provides tyrosine and cysteine. In 1 cup of cooked quinoa you get 5 grams of fiber, 8 grams of protein and 4 grams of fat. You also get 19% of your daily folate, 15% of iron, 30% magnesium, 28% phosphorus, 13% of zinc, 18% of copper and 58% of manganese! Protein is super important for your bones as proteins make up a large portion of our bone matrix. You can read more about the role of protein here.
Swiss chardSwiss chard is amazing to support bone health. It is high in calcium, magnesium and Vitamin K! In 1 cup of cooked swiss chard (175 grams), you get 4 grams of fiber, 3 grams of protein, over 200% of your daily Vitamin A, 53% of vitamin C and 716% of vitamin K (573 mcg). For minerals, you get 101mg calcium, 4 mg iron, 150 mg magnesium, 961 mg potassium and many other minerals! ³ This soup is packed with veggies and bone healthy nutrients. If you don’t have IBS you can definitely add onion and garlic too! But the paprika and cumin really bring out the flavor of the tomato and the red pepper gives it a slight sweetness too. You can experiment with different veggies, I’ve tried zucchini instead of eggplant and it worked really well too and you can even do both! Let me know if you try this and what else you added to yours in the comments below! Sources:
- Maxion-Bergemann S, Thielecke F, Abel F, Bergemann R; Thielecke; Abel; Bergemann (2006). “Costs of irritable bowel syndrome in the UK and US”.PharmacoEconomics. 24 (1): 21–37.
- Chey WD, Kurlander J, Eswaran S. Irritable Bowel SyndromeA Clinical Review.JAMA. 2015;313(9):949-958.
- Nutrition Facts and Analysis for Chard per 175 grams, USDA National Nutrient Database, version SR-21″. Conde Nast. 2014.
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