Recipe by: Morgan Giannattasio, MS, RD, LDN
As the fall weather rolls in and the temperatures drop, the sniffles and coughs are quick to follow. So I like to combat my sniffles by making this soup that has quite a kick to it due to the garlic, turmeric, and ginger.
Garlic, turmeric, and ginger have received a lot of attention lately due to their possible medicinal properties. Ginger has been known to help stomach aches, nausea, and arthritis pain, while garlic has been known to help with congestion, stomach pain, and sinus infections. Turmeric contains curcumin which is known as an antioxidant and for its anti-inflammatory properties. It is what gives turmeric that bright yellow color.
Lately turmeric has become quite popular in health focused grocery stores. You now see turmeric teas, lattes, and food items with added turmeric becoming more mainstream. Although turmeric is touted for its health and medicinal qualities, it is important to discuss taking turmeric in regular medicinal amounts as a supplement with a physician.
Turmeric has a bit of a potent smell and flavor when consumed in large quantities; however, it can go undetected with the addition of 1-2 tsp in certain items, which still allows you to reap in some of its benefits.
Some ways to add turmeric to your everyday diet:
- Add it to your oatmeal
- Make a ‘golden latte’ with turmeric and warm milk and honey
- Add turmeric to your sauces or smoothies
- Add it to your cooked vegetables
- Add it to rice to give it a golden yellow color
Total Time: 30 minutes
Prep Time: 10 minutes
- 1 tbsp extra virgin olive oil
- 1 white onion, chopped
- 3 cloves garlic, minced
- 1 quart water
- 2 cups vegetable stock
- 2 inch piece peeled ginger root
- 2 cups garbanzo beans
- 2 cups kale leaves
- 1 cup chopped carrots
- 2 tsp turmeric
- 1 tsp black pepper
- 1/4 tsp sea salt
- 2 cups egg noodles
- 1/2 tsp cayenne pepper (optional)
- Fresh lemon juice from ½ lemon (optional)
- In a large pot, drizzle the 1 tbsp olive oil and bring to medium heat. Then add the onion and garlic and cook until fragrant.
- Add water and vegetable stock and bring to a boil. Once at a boil, turn heat down to a simmer, then add ginger, beans, kale, carrots, spices, and cook for about 10 minutes.
- Next add the egg noodles and cook until al dente. Add the cayenne pepper and lemon juice if you are looking for more of a kick!
Calories 213, Fat 3g, Saturated fat 0g, Carbohydrates 38g, fiber 9g, sugar 9g, protein 10g
For more information on garlic and turmeric, check out our fact sheet available for DIFM Members here.