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.”
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Ramen dishes don’t have the healthiest reputation in the world (no thanks to some brands of packaged ramen that contain a mountain of sodium and strange additives that are definitely not good for you). Yet this distinctly superfood-infused recipe begs to differ, with many a trick up its sleeve. It really is a full meal in a bowl. The base, a mineral-rich antioxidant broth, is flecked with protein-packed black soybeans. Then come the ramen noodles: there are so many great options for these now, including gluten-free noodles and some that are made from ancient grains, like millet and brown rice. And finally, the ramen bowl is topped with crispy kale chips, which turn from crunchy to succulent the longer they sit atop the soup. You’ll end up with a few more kale chips then you really need, but if an excess of kale chips is the worst problem you have in life, I think you can count yourself lucky.
• 1 bunch curly kale
• 1/4 tsp garlic powder
• 1 Tbsp olive oil
• 3 Tbsp tamari, divided
• 2 cups Mushroom Broth (homemade or store bought)
• 1 cup filtered water
• 1/8 tsp hickory liquid smoke
• 1 green tea bag
• 2 Tbsp dried goji berries
• 2 Tbsp dried yacon slices (optional)
• 3/4 cup cooked black soybeans (or half of a 15-oz can, drained)
• 1 Tbsp wakame flakes
• 2 tsp coconut oil
• 2 squares ramen noodles
• 2 green onions, white and light green parts, sliced thin
1. Preheat the oven to 275 degrees Fahrenheit. Line two baking sheets with parchment paper or silicone baking mats.
2. Wash and dry the kale thoroughly. Strip away the stems and place the leaves in a large bowl, tearing apart any extra-large leaves. Sprinkle the kale leaves with garlic powder, olive oil, and 1 tablespoon of the tamari. Massage this marinade into the kale with your hands for about 1 minute, or until it is evenly distributed.
3. Scatter the kale leaves evenly among the baking sheets, spreading the leaves apart as much as possible. Bake the kale on the center racks of the oven for 20–30 minutes, tossing the kale halfway through baking, until it is mostly crispy. Remove the kale from the oven and let it cool on the pan until you are ready to use it.
4. While the kale is cooking, in a medium saucepan, combine the remaining 2 tablespoons of tamari with the broth, water, liquid smoke, green tea bag, goji berries, yacon slices (if using), and black soybeans. Bring the mixture to a boil, and then reduce the heat to medium- low and gently simmer for 15 minutes.
5. Remove the saucepan from the heat and remove the tea bag. Stir the wakame flakes and coconut oil into the soup, cover the saucepan, and let it sit for a minimum of 15 minutes. Keep the soup warm until ready to serve.
6. Cook the ramen noodles according to the manufacturer’s directions.
7. To serve, divide the cooked noodles into bowls, and ladle the soup on top. Pile the kale chips on top of the soup and garnish with green onions.
Note: Both the kale chips and the soup can be made far ahead of time. When you’re ready to eat, simply warm up the soup and cook the noodles at the last minute.
Black Soybeans are an antioxidant-rich upgrade of their green cousins and taste like a cross between a regular soybean and a garbanzo bean. Though they are sold at most natural food stores, if you can’t find them, use garbanzo beans instead.
More from Superfood Soups:
• Chia Tortilla Soup with Black Beans Recipe
• Pad Thai Noodle Soup 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.