Iron + Vitamin C: Soup Ideas?!
It's coming up to winter in Australia - which, to me, translates to "soup season"!
I am wanting to increase my iron intake/absorption and was wondering if anyone had ideas on what veggie combinations I can use to make [perhaps 3 different] soups that are high in Vit C + Iron!?
I know tons of veggies I can get these sources from, but as far as making them into tasty combinations!.!.!. I would love everyone else's input!
BTW I am technically vegetarian but would prefer vegan ideas/recipes!.!.!. so please try to avoid making dairy suggestions :)Www@FoodAQ@Com
I am wanting to increase my iron intake/absorption and was wondering if anyone had ideas on what veggie combinations I can use to make [perhaps 3 different] soups that are high in Vit C + Iron!?
I know tons of veggies I can get these sources from, but as far as making them into tasty combinations!.!.!. I would love everyone else's input!
BTW I am technically vegetarian but would prefer vegan ideas/recipes!.!.!. so please try to avoid making dairy suggestions :)Www@FoodAQ@Com
Answers:
I experimented with making a soup high in iron and vitamin C because I am anaemic (and also vegan!.!.!. but was anaemic before I ever stopped eating meat, in case anyone wants to snark on me)!. My concoction turned out to be delicious!. I don't have exact measurements or anything, because I basically just add stuff as I go along until it's just right :)
The basics are lentils (very high in iron), spinach and kale!. Any other green veggies are great as they are usually high in vitamin C as well!. But spinach is quite high in C and kale is a 'superfood' nutritionally, and I find the taste and texture to be superior to spinach!.
The really important part is to buy uncooked lentils, boil them yourself and use the 'lentil water' as your soup base!. The vitamins and minerals that are usually lost with cooking (and draining) are retained in the liquid, so you will get the maximum iron!. I usually also use vegetable stock, italian herbs like rosemary, thyme, oregano, basil, etc!. I also like to use cumin, which gives it a bit of a hearty/smoky taste!.
Any other veggies you think would be good would go great in the soup!.!.!. I've tried adding everything and anything to it and it's still great!. Onions are a must, and garlic!. You could also add wild rice for a different texture!.!.!. and any other type of beans (kidney beans and white beans are good in soup)!.
also: I'm not sure if they have this or something similar in Australia, but there is a soy sauce fortified with amino acids called 'Bragg's Liquid Aminos'!. I like to add this to my soups (in moderation, of course) for an extra nutritious kick, and a yummier taste!.
Have fun!Www@FoodAQ@Com
The basics are lentils (very high in iron), spinach and kale!. Any other green veggies are great as they are usually high in vitamin C as well!. But spinach is quite high in C and kale is a 'superfood' nutritionally, and I find the taste and texture to be superior to spinach!.
The really important part is to buy uncooked lentils, boil them yourself and use the 'lentil water' as your soup base!. The vitamins and minerals that are usually lost with cooking (and draining) are retained in the liquid, so you will get the maximum iron!. I usually also use vegetable stock, italian herbs like rosemary, thyme, oregano, basil, etc!. I also like to use cumin, which gives it a bit of a hearty/smoky taste!.
Any other veggies you think would be good would go great in the soup!.!.!. I've tried adding everything and anything to it and it's still great!. Onions are a must, and garlic!. You could also add wild rice for a different texture!.!.!. and any other type of beans (kidney beans and white beans are good in soup)!.
also: I'm not sure if they have this or something similar in Australia, but there is a soy sauce fortified with amino acids called 'Bragg's Liquid Aminos'!. I like to add this to my soups (in moderation, of course) for an extra nutritious kick, and a yummier taste!.
Have fun!Www@FoodAQ@Com
If you get all pots and pans made out of iron, the food will absorb iron from that!.Www@FoodAQ@Com
Have you tried homemade tomatoe soup with some fried onions and chopped broccoli!?
DELICIOUS!!!!!!Www@FoodAQ@Com
DELICIOUS!!!!!!Www@FoodAQ@Com
I like broccoli and potato soups!. You can puree the broccoli, and a little potato and add tiny chunks of the remaining potato to make an awesome soup!. Another great one is an asparagus puree (steamed then pureed), with veggie stock and chunks of sweet potato!. I know some of these may not sound good- but they do have an amazing taste and texture!.
You can get butternut squash broth or make it yourself, it goes great with chunks of sweet potato asparagus and broccoli!.
If you want more of a non-vegan option!.!. try cream of broccoli and cheddar!.
Edit: to puree, cook (steam, or bake) veggies, then place in blender, add soy milk or rice milk, to get desired texture, or a veggie broth
Edit: Forgot this one, you can buy Udon packages, not all are vegan, but you can add while cooking, some Kale- Collard greens, and spinach and it comes out amazingWww@FoodAQ@Com
You can get butternut squash broth or make it yourself, it goes great with chunks of sweet potato asparagus and broccoli!.
If you want more of a non-vegan option!.!. try cream of broccoli and cheddar!.
Edit: to puree, cook (steam, or bake) veggies, then place in blender, add soy milk or rice milk, to get desired texture, or a veggie broth
Edit: Forgot this one, you can buy Udon packages, not all are vegan, but you can add while cooking, some Kale- Collard greens, and spinach and it comes out amazingWww@FoodAQ@Com
I don't have a recipe handy, but a tomato-based soup with lentils would fit the bill!. You could season it any number of waysWww@FoodAQ@Com
You don't need to eat your Iron + Vitamin C together at the same meal!. Your body stores nutrients!. Just eat them in the same week and that's that!.!.!. your body will do the rest!. Same goes for amino acids, protein, and everything!.Www@FoodAQ@Com
"How it All Vegan" has a delicious Rustic Lentil Soup that has a tomatoey base!. Lentils are a good source of iron, and the vitamin C in tomatoes will help you absorb that better!. It's also easier to get the nutrients from cooked tomatoes than it is from raw!.
The Vegetarian Resource Group (www!.vrg!.org) has a list of iron-rich foods!.
Vitamin C rich foods include citrus fruits and juices, strawberries, watermelon, tomatoes, and bell peppers!. I just checked, and even potatoes have vitamin C! Woot!Www@FoodAQ@Com
The Vegetarian Resource Group (www!.vrg!.org) has a list of iron-rich foods!.
Vitamin C rich foods include citrus fruits and juices, strawberries, watermelon, tomatoes, and bell peppers!. I just checked, and even potatoes have vitamin C! Woot!Www@FoodAQ@Com