Anti-Inflammatory Four-Bean Soup
Anti-Inflammatory Four-Bean Soup
This nutrient-dense, high-fiber, plant-based soup features four legumes (black soybeans, black beans, garbanzo beans, and lentils) paired with whole black rice, cruciferous vegetables (purple cabbage, kale), and potent anti-inflammatory spices.
Ingredients
Equipment
Method
- 1. Sauté Aromatics: Heat extra virgin olive oil in a large pot over medium heat. Add the diced ½ onion and minced garlic. Sauté, stirring frequently, until translucent and lightly caramelized without burning the garlic.2. Pour Vegetable Broth: Reduce heat slightly and pour in the vegetable broth to create the soup base.3. Add Greens & Cabbage: Stir in chopped kale and the shredded purple cabbage. Allow the greens to wilt down into the warm broth.4. Season the Base: Add a generous amount of smoked paprika, black pepper, flaxseeds, and mushroom seasoning into the broth.5. Incorporate Beans, Rice & Turmeric: Add the black soybeans, black beans, garbanzo beans, cooked lentils, cooked black rice, and turmeric powder. Stir thoroughly to combine.6. Simmer & Adjust Flavor: Cover the pot and simmer on medium-low heat for 30 to 45 minutes, stirring occasionally. Taste test near the 30-minute mark and add an additional spoonful of mushroom seasoning if desired.
Video
Notes
Core Benefits
- Complete Protein & Fiber Engine: Combining legumes with black rice forms a complete amino acid profile while delivering high dietary fiber.
- Low Sodium / Umami Seasoned: Mushroom seasoning is used in place of added salt to provide savory umami flavor suitable for heart-healthy and low-sodium diets.
- Longevity & Brain Health Focus: Rich in anthocyanins (from black beans, purple cabbage, and black rice) and curcumin (from turmeric) for antioxidant protection.