Super Immune Spicy Vegetable Bean Soup

This soup is not only chock full of nutrient-dense vegetables, but it is also spicy and warming. It can be made ahead of time and stored in your freezer for up to 3 months. Make ahead during the beginning of cold and flu season, so when you do start to feel a cold coming on you can easily move to your fridge for a day to thaw.

The garlic, ginger and parsley in this soup are super immune boosters. Garlic helps prevent viruses and stops viruses from replicating. Ginger is the go-to spice to treat and prevent nausea. Parsley is antimicrobial and detoxifying.

Approximately 80% of our immune system is in our gut. Bone broth contains the compound l-glutamine which heals the gut lining and is used to treat Intestinal Permeability also known as Leaky Gut. 

This soup is very nutrient dense! Trace minerals from the kombu seaweed. Antioxidants and vitamins from the veggies. Protein, fiber and prebiotics from the beans. Fiber and healthy fats from the avocado. 

Contrary to popular belief, beans don’t have to make you gassy. The directions using dried beans in the Instant Pot along with bay leaf and kombu make digesting beans a breeze. Purchasing quality beans makes a huge difference in taste, texture and digestibility. My favorite beans are Rancho Gordo, purchased online through their website.  

Ingredients

• 4 cups organic bone broth or vegetable broth

• 1 medium yellow onion, diced

• 5 cloves garlic, minced

• 2 inch piece fresh ginger, minced

• 1 tablespoon turmeric

• 1 bay leaf

• 1 piece kombu seaweed

• 2 Yukon gold potatoes, or any potato

• 3 medium carrots, chopped

• 4 celery stalks, chopped

• 2 cups kale, chopped

• 2 cups chopped parsley

• 1 15 oz cans of beans OR 3/4 cup dried beans of choice (I used black eyed peas) 

• 1 teaspoon - 1 tablespoon red pepper flakes

• 1 tablespoon avocado oil

• 2 tablespoons apple cider vinegar

• 1 teaspoon black pepper

Directions using canned beans

1. Rinse canned beans thoroughly and discard canned bean liquid. For best digestion, choose presoaked pressure cooked beans, like Jovial Foods brand.

2. In a large soup pot on medium heat, add the avocado oil and diced onion and cook until translucent, about 5 minutes stirring often.

3. Add the garlic, ginger, and spices (turmeric, red pepper flakes, black pepper, bay leaf) and cook for 1 minute.

4. Add the broth, potatoes, carrots, celery, kale, beans and kombu seaweed. Cook at a simmer until vegetables are soft, about 25 minutes.

5. Add the apple cider vinegar and parsley.

6. Top with avocado and enjoy.

Directions using dried beans and an Instant Pot

1. Prep the dried beans by first rinsing thoroughly. Soak the beans overnight or for at least 4 hours in about 4 cups of filtered water at room temperature. After soaking, rinse the beans again. 

2. In a large soup pot on medium heat, add the avocado oil and diced onion and cook until translucent, about 5 minutes stirring often.

3. Add the garlic, ginger, and spices (turmeric, red pepper flakes, black pepper, bay leaf) and cook for 1 minute.

4. Add the broth, potatoes, carrots, celery, kale, and kombu seaweed. Cook at a simmer until vegetables are soft, about 25 minutes.

5. While the soup is cooking, cook the dried, soaked, and rinsed beans in the Instant Pot with 3 cups of filtered water, bay leaf, and kombu. Pressure cook on high for 7 minutes. Drain the cooked beans of bean water and add to the soup pot when the soup is done.

6. Add the apple cider vinegar and parsley.

7. Top with avocado and enjoy.