I developed this recipe during one of my “Experiment Recipe” stories on Instagram. It was an expirement with an excellent result. This has got to be one of my favourite soups now!
It contains a bunch of vegetables full of vitamins and minerals such as iron, magnesium, potassium, calcium, vitamin K, vitamin A, vitamin C, riboflavin, thiamin, sulfur-containing compounds, sodium, niacin, flavonoids, fibre, folic acid and antioxidant polyphenols.
Iron aids in the metabolisation of proteins and production of haemoglobin and myoglobin which carry oxygen through the body aiding in both muscle function and brain health. It also prevents, and is essential in the treatment of iron-deficiency anaemia thereby decreasing levels of fatigue and weakness and reducing the intensity and frequency of headaches.
Magnesium and Potassium aids in minimising stress and anxiety levels by calming the nervous system. This also results in better sleep and relief from high blood pressure. Potassium has also been found to aid in the increase of muscle strength and the rate at which the body burns calories/converts food to energy.
Vitamin A, the eye vitamin, aids in the maintenance of a good level of vision and eye health. One stalk of leek (approximately 89g) contains 29%, of the daily recommended amount of vitamin A for a person on a 2,000 calorie diet while a medium-sized carrot contains 203% of the daily recommended amount. Beta-carotene, which vitamin A is derived from in carrots, is said to slow the ageing process, reduce some health issues associated with diabetes and improve lung function
Vitamin C increases the amount of iron absorbed from the food we eat, boosts the body’s immunity and provide protection from damaging effects of free radicals.
B-complex vitamins such as riboflavin, pantothenic acid, folic acid and thiamin aid in the maintenance of the nervous system and red blood cells. The B-complex vitamins found in leeks aid in the balancing of homocysteine which in turn aids in the maintenance of heart health.
Flavonoids such as kaempferol, anthocyanins, dihydroflaonols and isorhamnetin found in leeks and onions, have anti-cancer and anti-inflammatory properties, they enhance heart health, support neurological health and improve insulin resistance thereby protecting against diabetes and lowering blood glucose levels for diabetics.
Fibre, such as calcium pectate, which is found in carrots may lower blood cholesterol and reduce the amount of bad cholestrol in the blood. Also, fibre, alongside liquids, such as water, aid in the regulation of bowel movements.
Without further ado, here’s the recipe to my curry soup:
Ingredients (serves 2-3)
Rice balls and rice cakes
1-2tsp Lemon juice
0.5-1tsp Apple Cider Vinegar
Half a stock cube
Onions (finely chopped)
2 Large Leeks (finely chopped/sliced)
Broccoli stems (chopped)
Carrots (finely chopped/sliced)
Green bell peppers chopped)
1/4-1/3 cup of Water
Ground black pepper
Ground African yellow pepper (very hot with a smokey flavour)
Sliced lettuce (optional)
Marinated tofu (optional)
Rice balls/Rice Cakes
- Rinse the rice
- Boil a tad too much water to cook the rice
- Add some lemon juice, apple cider vinegar, the water and the rice into a saucepan to make the rice sticky and cook the rice till all the water has evaporated.
- When the rice is done, stir in the spices with a dash of soy sauce and wait for the rice to cool a bit.
- Using wet hands, roll 1-2 tablespoons of the rice mixture into a ball and set aside to further cool and stiffer. Make as many balls as desired.
- For the rice cakes, roll the rice mixture into balls and flatten them into patty-shapes.
- Shallow fry each rice patty in some vegan butter (or oil) until either side is lightly browned/golden brown.
- Water-fry most of the garlic and ginger with all of the onions and leeks.
- Add in the most of the mushrooms with all of the broccoli stems, carrots, tomatoes and green bell peppers and water-fry for an additional 3 minutes or until the carrots and broccoli stems have softened.
- Stir in the bay leaf, sea salt and curry powder and cook a bit longer before adding the tomato purée, coconut milk and water
- Turn the heat off and let the contents of the saucepan sit for about 5-8mins before turning the heat back on.
- Add the spices, to taste, followed by the lemon juice, soy sauce and maple syrup or sugar (also to taste). Cook for about 5mins before turning the heat off and letting the soup sit for another 5mins before serving.
- Dish the soup into a deep plate and sprinkle with freshly sliced lettuce and cubes of marinated tofu (optional). Before serving, remember to put in one or two rice balls and one or two rice cakes on the side.