A couple of weeks ago I was filming the cooking videos for Alive Magazine and this was one of the recipes we created from the November issue which is out now — Curry Cabbage Chick Pea Soup. I loved it so much I made it the following weekend on a chilly day in Toronto. It turned out amazing and warmed me from the inside out. So I’m delighted to share it with you!
Since I’m a nutritionista, Here are the nutritional highlights of this richly flavourful soup:
- Cabbage is a rich source of vitamins and minerals—including vitamins C, E, K, and A, as well as folic acid, iron, magnesium, and fibre. Most well known for its cancer-preventative compounds called “glucosinolates”. These nutrients can be found in broccoli, cauliflower, kale, Brussels sprouts as they are from the same family.
- The spices in the curry including the active ingredient in turmeric called “curcumin” has been extensively studies for it’s anti-inflammatory, antioxidant free radical scavenging ability (especially helpful for Rheumatoid Arthritis) and cancer preventation. Read more here.
- This soup is a wonderful source of plant-based protein from the garbanzo beans (chickpeas) best known for their fibre content — keeps your belly fuller longer. In fact, one study showed those who include legumes in a meal consumed far less processed foods for the week.
- Lastly, the fresh herb in this recipe makes it an phytonutrient-dense soup. Cilantro is an incredible source of chlorophyll (nature’s blood cleanser/detoxifier), numerous plant medicines: antioxidants and minerals.
So let’s get started! I modified a few ingredients based on what I had in my kitchen and because I can never stick to a recipe
Curry Cabbage Chick Pea Soup Ingredients:
1/2 head green cabbage
1 Tbsp (15 mL) coconut oil
1 large sweet potato, peeled and cut into 1/4 in (0.5 cm) cubes
2 Tbsp (30 mL) curry powder
3 garlic cloves, minced
1/2 large yellow onion, thinly sliced
2 cups (500 mL) cooked chickpeas (I used Eden Organic canned chickpeas)
5 cups (1.25 L) vegetable broth (Make sure your broth does NOT contain MSG).
1/2 tsp (2 mL) salt
1/2 cup (125 mL) coconut milk or almond milk (I used almond because that’s what I had on hand)
Fresh cilantro, chopped, as garnish (But I used a heck of a lot more than a garnish — about 3/4 of a cup). Use parsley if you don’t like cilantro.
Squirt of fresh lime
Remove any ragged outer leaves from cabbage, then core and slice into pencil-thin ribbons. Put oil in large, heavy-bottomed pot and warm over medium heat. Add sweet potato cubes, cover with lid, and cook, stirring occasionally, until starting to brown, about 7 minutes.
Uncover; stir in curry powder, garlic, onion, and chickpeas; and cook another 2 minutes. Pour broth over vegetables and stir in salt. Bring to simmer and stir
in cabbage. Cook, stirring occasionally, until cabbage softens, about 2 minutes. Remove soup from heat, let cool slightly otherwise milk will curdle — then stir in coconut or almond milk, and ladle into serving bowls. Toss in a large handful of cilantro and squirt with fresh lime juice. Serves 8.