As this winter approaches, it couldn’t be more important to keep your immune system healthy. This hearty, nutrient packed soup from Barn Sanctuary’s Kitchen Companion will have you feeling warm and cozy while these powerful plant-based ingredients will soothe your soul and strengthen your body’s defenses against seasonal sickness.
Plant-Based Ingredients
Vegetable broth is a tastier, healthier and kinder alternative to beef or chicken broth. Animals raised for food often spend their lives crammed in tiny living spaces, and their lives end at young ages, so they don’t get to live out their natural lifespan. Plant-based ingredients can be used to replace any animal-based ones, and the recipes are just as delicious!
Make a difference for animals like Mabel and Cora Jr. by leaving them off your plate
This recipe includes garlic and ginger which contain nutrients that boost your immunity and are good for your heart! The kidney beans and brown rice make a complete plant-based protein and are full of healthy fibers. Zucchini and carrots are great sources of vitamin A, which is needed to maintain a healthy immune system and good vision.
Recipe
Ingredients
- Makes 4 Servings
- 2 cloves Garlic
- 1 1/2 cups Water
- 6 cups Low-sodium vegetable stock/broth
- 5 cups vegetables-carrots, celery, zucchini
- 1 tbsp + 2 tsps Ground ginger
- 1 1/2 cans No-salt canned kidney beans
- 1 tbsp Low-sodium soy sauce/tamari
- 2 cups Frozen brown rice
- 1 Lemon
- Salt & pepper to taste
Optional
- Cayenne pepper to taste
Directions
- Peel and roughly chop the garlic.
- In a large pot, combine the water, vegetable broth/stock, vegetables, garlic and ginger. Cover the pot and bring up to medium-high heat.
- After a couple minutes add the beans and soy sauce. Stir to combine all the ingredients. Continue cooking for another few minutes with the lid propped open to prevent boiling over the sides.
- While the soup is getting hot, heat the rice in the stove or in a microwave.
- Portion out 1 serving of brown rice with each bowl of soup and top off with a fresh squeeze of lemon. Add super spicy cayenne pepper and salt and pepper to taste.
** Kid-Friendly Tip: This recipe is meant to aid an immune system in battle. So, it might be a little spicy for some. Go easy on the fresh ginger and garlic when cooking the soup and add it to the bowls of more adventurous eaters when serving.
Try Our Meal Planner: Kitchen Companion
Find more easy, plant-based recipes like this delicious fall soup in our custom meal planner, the Kitchen Companion.
Barn Sanctuary’s Kitchen Companion is the perfect introductory tool for healthy plant-based eating. It’s easy to use and caters recipes based on your taste and personal goals. Once you sign up, you only need to answer a few simple questions about your schedule, taste preferences, utensils and it creates a personalized daily plan for you! It provides a variety or breakfast, lunch and dinner recipes to choose from daily. It will build your grocery list for you, and hook up to grocery delivery services as well. If you’re worried about nutrients or how plant-based eating will effect your lifestyle, don’t worry! Kitchen Companion offers free nutritional coaches to help you feel confident, strong and healthy.