~A delicious and nourishing soup enriched with iron~
Prep time: 15 minutes
Cook time: Approx 1 hour
Iron Infused Water
2L of water
Lucky iron fish/leaf
6 drops of lemon juice
In a saucepan add the water and bring it to a boil. Add the fish/leaf and the lemon juice and let it boil for 20 minutes. Then turn off the heat and remove your fish/leaf. Keep the water aside for the soup. Alternatively you can skip this step and use regular water.
Toasted Tamari Seeds
1/2 cup pumpin seeds
1/2 cup sunflower seeds
1/2 tbsp tamari sauce
Add the seeds to a dry pan on low heat and toast them until they are golden brown. This will take about 10 minutes. Make sure to keep an eye on them and stir them and shake the pan from time to time so that they toast evenly. When they are ready turn the heat off and add the tamari sauce and mix really well. The tamari will sizzle and may stick to the pan but keep mixing the seeds with it to coat them. The seeds are used to garnish the soup so you won’t need all of them but they can be stored in a glass jar or air tight container. They are a great garnish for soups, salads and curries.
1 tbsp oil
2 heads of broccoli chopped
1 cup cauliflower florets
1 diced zucchini
5 diced mushrooms
1 diced onion
4 cloves minced garlic
2 tbsp nooch (nutritional yeast)
2 tbsp ‘chicken’ stock powder
1 tbsp tamari sauce
1 tbsp worcestershire sauce
1/2 cup fresh corriander chopped or parsley
Juice of 1/2 lemon
1 cup coconut milk
2L iron infused water or regular water
1 tsp salt
Pepper to taste
Toasted tamari seeds, dried chilli flakes, fresh corriander or parsley, olive oil – to garnish
On your Ninja foodi select the saute/sear option and set the temperature to medium. Add the oil and onion and saute for 2 minutes. Add the mushrooms and saute for 4 minutes. Add the garlic and mix well. Add the tamari and worcestershire sauce and cook for 2 minutes. Add the broccoli, cauliflower, zucchini and cook for 2 minutes.
Add the ‘chicken’ stock powder, nooch, lemon juice and corriander and mix well. Add the iron enriched water (or regular water)
Press stop on the Foodi and put the pressure lid on. Select pressure cook, high for 10 minutes. Then turn the Foodi off and let it naturally release the pressure for an extra 10 minutes.
Turn the pressure release valve to vent and let it release the rest of the steam. Once the red button goes back down, it is safe to open the lid…carefully away from your face. Mix it well and taste the soup, adjust seasoning if needed.
Blend the soup (I used an immersion blender – stick blender) and then turn the foodi back on and select the saute function, medium temperature and bring it back to a boil. Add the salt, pepper and coconut milk. Cook for 5 minutes and it is ready to serve.
Garnish with the toasted tamari seeds, dried chilli flakes, some fresh corriander or parsley and a little olive oil if you like.
Cook’s note: If you do not have the Lucky Iron Fish or Leaf you can still make this soup just use regular water. This soup could also be done in an instant pot, pressure cooker or other multi cooker appliance that has a pressure cook option. Or you could cook it on the stove with the same steps, just cook until the vegetables are tender and then blend.
This soup is also completely gluten free. I have used Massel chicken stock powder which is completely vegan and gluten free as well as Spring Gully Worcestershire Sauce and Pure Harvest Tamari Sauce.
“Low on iron? Cook with the Lucky Iron Fish.
The Lucky Iron Fish® is a simple and effective cooking tool that adds extra iron to your daily foods or drinks.
It is an affordable solution, especially for those with iron deficiency anemia…A portion of each sale helps undernourished families around the world”
This recipe is not sponsored. I have been using the Lucky Iron Fish for some time now and really enjoy cooking with it after noticing improved energy. You can find more information about it on their website including care and usage.
If you are viewing this on the WordPress app, unfortunately the above link is not yet supported on WordPress for iOS. You can find this video on my YouTube channel Rita’s Kitchen Remedies. If you like my recipes and want to see more, please consider subscribing to my channel to see more yummy vegan food content. Thanks! ❤