Natural food chef, writer, educator, advocate of whole plant-based foods, and superfoods for optimal health, Julie Morris offers a vibrant healthy lifestyle that is both easy to achieve and delicious to follow in Superfood Soups (Sterling, 2016). Morris offers helpful soup-making advice and information about the nutritional benefits of superfood soups, including soup cleanses and rejuvenating broths. The following excerpt is from part 2, “Brothy and Noodle Soups.”
You can purchase this book from the Mother Earth Living store: Superfood Soups.This soup originated as a dinnertime peace treaty. My family was looking to soothe a pad Thai craving (as one sometimes gets), but bad weather meant it was a stay-in kind of night. I settled the grumbles by making a pot of pad Thai soup created entirely from ingredients we had on hand, and it was so good, we’ve been making versions of it ever since.
• 1 Tbsp coconut oil
• 1/2 yellow onion, finely chopped
• 2 cloves garlic, minced
• 3 carrots, shredded
• 1/2 lb broccoli, stem cut into matchsticks, florets cut small
• 1 Tbsp grated fresh ginger root
• 8 cups Seaweed Broth (see below)
• 1 Tbsp yellow miso paste
• 3 Tbsp tamari
• 3 Tbsp coconut sugar
• 1 tsp Sriracha sauce, or more to taste
• 14 oz extra-firm tofu, drained and cut into 1/2-inch cubes
• 7 oz dried flat rice stick noodles
• 4 cups bean sprouts
• 1/4 cup fresh lime juice
• 2 tsp dulse flakes, divided
• 4 green onions, white and light green parts only, sliced thin
• 1/4 cup cilantro leaves
• 1/4 cup slivered almonds
• 1 lime, quartered
1. Warm the coconut oil in a heavy-bottomed pot over medium heat. Add the onion and garlic, and cook for 2 minutes, stirring. Add the carrots and the broccoli stems and florets, and saute until the broccoli is bright green, about 3 minutes longer, stirring often. Mix in the ginger and broth.
2. In a small bowl, whisk together the miso paste, tamari, coconut sugar, and Sriracha, making sure the miso dissolves, and then add this mixture to the soup. Turn the heat to high and bring to a boil.
3. Stir in the tofu, noodles, bean sprouts, lime juice, and 1 teaspoon of the dulse flakes. Remove the pot from the heat and cover. Let the soup sit for 10 minutes, or until the noodles become tender, stirring once halfway through.
4. To serve, ladle the soup into bowls, and top with green onions, cilantro leaves, almonds, the remaining dulse flakes, and lime wedges.
Note: The lime wedge isn’t just a garnish! Squeeze it over the soup to bring out its best flavors, right before eating.
Superfood Boost: Add 1 tablespoon of chia seeds when you stir in the noodles for brain-boosting fats.
I feel like I could practically live off this broth: just one taste and it feels profoundly “right.” It is truly loaded with minerals. You can swap another type of seaweed into this recipe (or use a combination of seaweed), but the tougher varieties, like kombu, will offer the best briny flavor without being too overwhelming. I’ve found that kombu is the most versatile seagreen to use in broths — there’s a reason why it is at the base of so many classic Japanese recipes!
• 3 quarts (12 cups) filtered water
• 1 piece dried kombu (about 2 by 4 inches)
• 2 Tbsp tamari
1. Bring the water to a boil in a large, heavy-bottomed pot. Add the kombu, and reduce the heat to medium-low. Partially cover and simmer for 30 minutes.
2. Remove the kombu (save it for another use, if desired), and stir in the tamari. Let the broth cool a bit before transferring it to a storage container. Seaweed Broth will last for 1 week in the refrigerator, or for several months in the freezer.
Makes about 10 cups
Superfood Tip:Save that seaweed! Once the broth has finished cooking, remove the seaweed, let it cool, mince it into small pieces, and use it as a delicious and healthy addition to savory soups, salads, grain bowls, and more (note that after cooking, the seaweed won’t have too much flavor but will still retain a small portion of its nutrition). As a last resort, you can use it as a natural dog treat — my dog gobbles it up like a favorite chew toy.
More from Superfood Soups:
• Chia Tortilla Soup with Black Beans Recipe
• Superfood Ramen Bowl Recipe
• Cumin Beet Soup
• Curry, Apple and Butternut Squash Soup Recipe
• Minestrone with Farro and Chia Pesto
• Many Greens Soup Recipe
Reprinted with permission from Superfood Soups © 2016 by Julie Morris, Sterling Publishing Co., Inc. Photography by Oliver Barth. Buy this book from our store: Superfood Soups.