This is a very nourishing and flavoursome soup, filled with essential vitamins and nutrients in their natural form. At Health Synergy, our philosophy is that the majority of nutrients our bodies need can be derived from our food, rather than relying on supplements for replenishment. The addition of superfood, turmeric, not only adds flavour to this recipe, but it also adds an abundance on anti-oxidants, anti-inflammatory properties, vitamins and minerals (more information on the nutritional benefits of turmeric below).
This soup is great served as an entree or can be served as a main mean with warmed (preferably gluten free) bread.
Serves: 4-6 (depending on serving size)
1 large red onion
1 red capsicum
1 large carrot
250 g kumera
200g butternut pumpkin
400g tinned organic tomatoes
2 small red chillies
40g (approx.) fresh grated turmeric root*
3-4 cups filtered water (this can be varied according to how thick you would like your soup)
1 tbsp coconut oil
Pinch of Himalayan rock salt
*We have used grated fresh turmeric root for this recipe, however powdered forms (preferably organic) can also be used. Try to use a low heat in cooking to minimize loss of nutrients.
Note: Turmeric can stain clothing and surfaces so use caution.
Greek yoghurt (or coyo for a dairy free alternative)
- Braise onions in 1 tbsp of coconut oil on low heat for 1-2 minutes
- Add in chopped chilli, diced capsicum and chopped carrot and stir for 5 minutes
- Next, add in the kumera, butternut pumpkin, filtered water, grated turmeric and pinch of salt
- Simmer for approx. 20 minutes
- Then, add in tinned tomatoes and simmer for a further 10 minutes
- Place the ingredients in a blender or vitamix and blend until smooth
- Warm up on the stove (avoid using microwaves) and serve
- Garnish with greek yoghurt (or coyo, for a dairy free alternative), parsley, mint, and chilli flakes
Read more about the health benefits of Superfood, Turmeric, here:
Turmeric root is well established as a potent anti-inflammatory and antioxidant food, primarily due to the orange pigment, curcumin. Given that inflammation is a primary cause of a multitude of disease states, including cancer and cardio-vascular disease, the value of this food cannot be understated. In addition, studies have also found that curcumin has anti-amyloid properties resulting in prevention or delay of Alzheimer’s disease.
The nutrient profile of this spice is also impressive, with abundant quantities of the following:
- Vitamins, particularly Vitamin B6 (pyridoxine) and in lesser (yet significant) quantities, Vitamin C, B2, B3, E and K
- Minerals, particularly iron and manganese, and lesser quantities of zinc