Berbere Spiced Vegetable Soup
A nourishing vegetable soup broth infused with warming, earthy and aromatic spices makes a great base to add your favourite vegetables. You can add beans, lentils or your protein of choice or enjoy with a protein-rich slice of our wholesome Quinoa Teff Seed Bread.
Berbere Spice is an Ethiopian curry-style chile + spice mix with a wonderful blend of warm, aromatic and earthy flavours with many botanical benefits; anti-inflammatory, anti-bacterial, digestive, warming, and grounding. You can generally find Berbere spice mix where you buy all your other favourite spice blends or make your own Berbere Blend.
- Serves4
- Cooks in 20 - 25 mins
- Prep time 10 mins
- Grain Free Oil Free
- Warming Grounding
- Heart Healthy
Heart Healthy recipes have lots of whole grains, fruits & vegetables. A diet rich in plant foods, low in refined fatty foods can help lower cholesterol.
- Low GI Blood Sugar
Recipes have blood sugar balancing and low glycemic index ingredients. A diet rich in foods that balance blood sugar helps lower risks of type 2 diabetes.
- Low fat
Low Fat recipes have healthy whole food ingredients that are low in fat and calories to help with weight management and heart disease.
Ingredients
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Method
Berbere Spiced Vegetable Soup
ADD the first 6 ingredients into a stainless saucepan. Saute medium-high heat 4 mins stirring often.
ADD spices and stir for 1 min until fragrant.
ADD crushed tomatoes, broth, bay leaves, squash and sweet potato. Add beans if you are using them.
BRING to a boil & reduce to a simmer with the lid on for 15 – 20 mins or until the vegetables are fork-tender. Turn off the heat.
TASTE adjust spice, spiciness and salt to taste.
STIR in chopped spinach or kale. Kale chop leaves + fine chop stems. Rest 2-5 mins. The residual heat will gently cook the greens.
SERVE in bowls, and top with herbs.
Serving Ideas
stir in cooked grains like quinoa or rice.
stir in tofu or your protein of choice
Green salad
toasted pita
toasted Quinoa Teff Seed Bread.
toasted Body Balance Quinoa Bread
Steamed Greens
Chef tips + Ingredient Swaps + Ideas
* SPICE AS YOU LIKE – add max quantity if you love spices & heat. If you prefer mild, start with less & add to your taste.
SWAP BERBERE spice mix for Garam Masala or a curry powder mix + add 1 tsp smoked paprika + ½ – 1 tsp chile powder to your taste.
ADD VEGETABLES | SWAP onion, leek, mushrooms, and red pepper – finely diced—Rutabaga, yams, cauliflower, zucchini, eggplant, peas.
HERBS use parsley, cilantro, oregano, dill, chives, basil, lovage, celery leaves.
ADD BEANS or Chickpeas – use white beans or kidney, black soy, adzuki beans.
ADD GRAINS | LENTILS ½ cup red lentils, quinoa, or rice rinsed – cooking times may vary.
ADD PROTEINS like tofu, tempeh, soybeans. For meat, use chicken or turkey – small diced.
LOW FODMAP; skip onion and garlic if they affect you and see how you feel.
THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider. Please remember to read food ingredient labels.
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