soup, detox soup, lemon chickpea greek soup

lemon chickpea greek soup

ingredients:

  • 1-2 tbsp olive oil

  • 1/2 onion, diced

  • 3 carrots, diced

  • 3 cloves garlic, minced

  • 8-9 cups vegetable broth and/or water (find the right balance for your taste)

  • 1 cup of orzo or rice (will need to cook 10 minutes longer if using rice)

  • 2 cans chickpeas, drained and rinsed

  • 1/3 cup tahini

  • juice of 1-2 lemons, depending on your taste

  • large handful of greens, either spinach or kale

  • chopped dill to taste

instructions:

  • heat oil over medium heat

  • add onion and carrot, sauté for 5-7 minutes

  • add garlic, sauté for 1 minute

  • add broth and bring to a boil

  • add chickpeas & orzo or rice. reduce heat to medium/low, cook at a gentle boil for 9 minutes (remember to add 10 additional minutes if using rice)

  • remove from heat

  • add tahini, lemon juice, and greens (greens will soften in a few minutes)

  • add dill and other seasonings to taste
    *pairs well with focaccia

health benefits of ingredients used

  • carrots

    excellent source of antioxidants, carotenes, fiber, vitamins c & e, potassium, and calcium

    help protect against cardiovascular disease and cancer

    help with sight and vision

    fun fact: nutrients are more easily absorbed when carrots are cooked

  • onions

    flavonoids help prevent blood clots & protect against heart disease and cancer

    diallyl sulphide helps prevent cancer

    anti-inflammatory and antibacterial properties

    chromium helps insulin regulation

    vitamin c

  • garlic

    reduces risk of heart disease and cancer

    antibiotic and antiviral properties (used medicinally in history)

    minimizes stomach ulcers

    vitamin c, selenium, potassium, & calcium

  • chickpeas

    great source of plant-based protein

    fiber helps reduce IBS and symptoms of diverticulosis, lowers blood cholesterol, helps prevent stroke & heart disease

  • tahini

    phosphorus and manganese aid in bone health

    vitamins b1 & b6 help in energy production

    anti-inflammatory & antibacterial properties

    antioxidants help fight disease

    improve central nervous system & brain function

    helps liver & kidney function

  • lemons

    great source of vitamin c

    contains disinfecting properties

    antioxidants, including limonene which helps prevent breast and other cancers by lowering bad cholesterol

    rutin strengthens veins and prevent fluid retention

    can increase appetite

  • kale

    highest levels of antioxidants of all vegetables

    great source of calcium & iron

    excellent source of vitamin c, which helps absorb the iron too

    flavonoids & selenium helps fight cancer

    magnesium & vitamin e help heart health

    great for skin health

    carotenes to protect eye health

    *can affect natural function of thyroid glands. if you have thyroid troubles, please consult your doctor before adding kale into your diet (substitute spinach here)