Saturday, April 18, 2015

Creamy Vegan Succotash Soup

This soup is nourishing, creamy and satisfying. It's also fast and easy to make. I know it's not really soup weather anymore here in the northern hemisphere (hello, Spring!), but I'm a soup lover, no matter the season. And if you're just getting started on a plant-based or Nutritarian eating style, soups are one of the best ways to start. Make up a big batch on your day off and enjoy it throughout the week as an easy-to-heat, delicious meal.

Corn and lima beans are such a great combination, making this soup loaded with resistant starch. What is resistant starch? It's simply starch that the body takes a LONG time to digest, keeping you fuller longer. A small part of it passes through the digestive tract unchanged. In other words, it is resistant to digestion. Within the large intestine, resistant starch ferments, nurturing the growth of friendly, health-promoting bacteria (probiotics), creating powerful health benefits.

The addition of artichoke hearts to this recipe makes it extra special, extra delicious and adds more nutrients, too! Artichokes are packed with phytonutrients such as quercetin, rutin, gallic acid, and cynarin, all working to protect against many health risks including cancer, heart disease, liver dysfunction, high cholesterol, and diabetes. In 2004, the USDA conducted its largest, most comprehensive study analyzing the antioxidant content of the most commonly consumed foods. To the surprise of many, artichokes ranked in the top four vegetables and seventh overall in antioxidant content.

But let's back up a moment. Artichokes contain naturally-occurring quercetin? Take note if you're suffering from seasonal allergies, folks, because studies have found that this flavonoid may slow the release of histamines. Histamines are a type of chemical released by the immune system during exposure to allergens, and are known to trigger allergy symptoms like itching, sneezing, runny nose, and watery eyes. Let food be your medicine!

Besides all of the health benefits that this soup has to offer, it's just plain YUMMY.


Ingredients:
  • 2 cups corn niblets (fresh or frozen)
  • 2 cups cooked lima beans (I used frozen)
  • 2 cups artichoke hearts (again I used frozen, which seems to be the only way to find them without added oil)
  • 1 TBS Spike salt-free seasoning
  • 1 TBS dried onion flakes 
  • ½ tsp ground black pepper
  • ¼ tsp red pepper flakes
  • 4 cups water
  • 1 cup raw cashews + 1 cup water
  • 1 TBS nutritional yeast
  • 1 TBS fresh parsley, chopped

Directions:
  1. Combine all ingredients except the cashews, 1 cup water, parsley and nutritional yeast in a soup pot.
  2. Simmer on low for about 20 minutes.
  3. Blend the cashews with the 1 cup water until smooth. Add this, the nutritional yeast and the parsley to the soup and stir well to combine.
  4. Continue to simmer for another minute or two.
  5. Serve with freshly ground black pepper and some extra nutritional yeast if you prefer.


Serves 4-6. Enjoy!

Healthy trails,








Print Friendly and PDF