Warming Winter Spicy Soup (Vegan/Vegetarian/Gluten Free/Dairy Free/Healthy)

This is one of our favourite winter lunches – we always look forward to it, especially on cold days!

When I create a recipe, I am very careful what I put into it. I do not use ingredients for fun, I use them for good health! If you want to know what nutritional and medicinal benefits are in my recipes, the profile of ingredients is listed at the end:


Ingredients –
2 cups pre-soaked organic Moong Dal also called Green Gram (we usually soak it for 2-3 days, changing water each day – til it starts to sprout, then we use it)
1 cup chopped organic Silverbeet/Spinach or other Green Leafy vegetable
1/2 cup chopped organic Tomatoes
3 cups homemade organic Vegie Stock (I will post a recipe for this in the next 1-2 weeks)
1 tsp. finely chopped organic Ginger Root
2 tsps. organic Garam Masala powder
2 tsps. organic Cumin powder
1 tsp. organic Tumeric powder
1 tsp. Kelp powder
1 Tbsp. organic Blackstrap Molasses (or other natural sugar substitute like Coconut Nectar Syrup or Maple Syrup)
1 Tbsp. organic Cold-Pressed Coconut Oil
natural Sea Salt or Himalayan Sea Salt – if needed

Optional extras –
50gms firm organic Tofu – cut into very small squares


Method –
Heat the Vegetable Stock up with the Coconut Oil and Moong Dal, until boiling.

Add in all the flavourings, spices and Molasses. (Do not add salt to pulses or lentils until after they are soft or it will inhibit them cooking).

Boil for approx 15mins, or until the Dal is no longer hard to the bite.

Add the Tomatoes, and the small cubes of Tofu (if using), and heat them through.

Just before serving, add the Silverbeet/Spinach etc., so they are basically wilted only. (If using Kale, you will need to cook it for a few minutes as it is tougher than the other greens). Add the salt at this stage, if needed.

Dish the soup into a bowl and serve with flat bread.

Below: Soaking Beans, Lentils, Chick Peas or pulses so that they sprout and are easier to digest, also changes the enzymes so that they are healthier for you.


Main Ingredients – Nutritional breakdown:


– protein
– magnesium
– manganese
– phosphorus
– zinc
– iron
– folate
– Vitamins B1, B5, B6
– antioxidants
– lowers cholesterol
– helps manage blood pressure
– counteracts the effects of sodium
– beneficial for weight loss
– fibre

– rich in lycopene (has anti-cancer properties)
– alpha-lipoic acid
– lutein
– choline
– biotin
– molybdenum
– potassium
– iron
– folic acid
– beta-carotene
– Vitamins A, C & K
– reduces cholesterol

– folate
– iron
– calcium
– Vitamins C & K
– carotenoids (help fight and prevent cancer)
– fibre
* having soluble fats with Vit K is necessary to absorb it

– calcium
– magnesium
– manganese
– phosphorous
– potassium
– zinc
– folate
– Iron
– Vitamins B1, B2, B3, B5, B6, C & E
– antioxidant
– anti-inflammatory
– helps immunity

lauric acid (helps kill harmful pathogens such as bacteria, viruses and fungi)
– triglycerides (medium chain fatty acids – helps with diabetes, heart, Crohn’s, IBS, Alzheimers, thyroid, & immunity)

– calcium
– copper
– iron
– magnesium
– manganese
– potassium
– selenuim

KELP (amount of nutrition will alter depending on type – but all are very beneficial)
– protein
– calcium
– iron
– iodine
– sodium
– phosphorous
– magnesium
– Vitamins A, B1, C & E
– fibre

– protein (with all essential amino acids)
– calcium
– magnesium
– manganese
– selenium
– iron
– folate
– choline
– phosphorus
– Vitamins B1, B2, B3, B6 & K
– omega 3
– alpha-linolenic acid
– isoflavones (help protect against osteoporosis)

Active ingredient – curcumin
Powerful antioxidant properties
Anti-inflammatory, excellent for arthritis
Use topically or in poultices to relieve bruises, cuts etc.
Used for Alzheimer’s and heart disease
Studies show benefits for fighting cancer
Helpful for menstrual disorders
Can be beneficial for diabetes

High in Iron, also has Calcium, Copper, Potassium, Magnesium, Manganese, Selenium & Zinc Has Vits A, C & E, plus B Complex vitamins
Immune boosting
Antioxidant, great for liver detoxing
Improves digestion
Cancer fighting capabilities
Can also help with insomnia
Excellent source of fibre

Garam Masala
(Many different mixes are available, which generally include herbs that do the following):
Increases absorption of vitamins, minerals and proteins
Soothes stomach and increases digestion
Relieves bloating, heart-burn
Great for detox
Also helps with weight loss
Improves immunity and helps fight disease
Some effectiveness as pain killer
Reduces blood-sugar levels

One Garam Masala recipe is:
1/4 cup coriander seeds

2 Tablespoons cumin seeds

1 Tablespoon black peppercorns

2 teaspoons cardamom pods

Two 3-inch cinnamon sticks, broken into small pieces

1 teaspoon whole cloves

1 whole nutmeg

Dry roast all ingredients (except nutmeg) and crush the spices in Mortar & Pestle. Finally, grate nutmeg and mix in well. Store in an airtight container.

© 2014-2015: “Garden to Kitchen” with Suz – All content on this blog is Copyright.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s