Vegan Miso-Tahini Squash + Kale Soup over Brown Rice

COVID 19 is still on the rise, and I hope that people are still taking their immunity seriously. Even if people think that their young and in-shape, this has been a major wakeup call to realize how our health has suffered for decades. It is time to wakeup and realize that most of what we ingest is artificial food. For any cold and flu, consuming vitamin C is essential. However, it is essential to consume vitamins from its whole food state before reaching out to supplements. 

​This recipe features foods that are packed with Vitamin A, C, E and antioxidants, which are essential during this time. We are what we eat, and the soothing effects of this soup aide our health and immunity during this time. 

And what makes this soup unique is that it fuses, or is a mix, of Asian and Middle Eastern flavors. So besides the flavor, this soup is highly healing for the gut and our immune system. 

Here are some health benefits of the main ingredients in this soup.

• Butternut squash is high in Vitamin A, C + E as well as Vitamin B6 and magnesium, potassium, and manganese
• Kale is one of the most nutrient dense foods and is one of the best plant sources for Vitamin C and K. It's also high in beta-carotene, which turns into Vitamin A in the body as well as potassium, magnesium, lutein, zeaxanthin, and oxalate. 
• Miso is a protein-rich fermented food that is a source of copper, manganese, vitamin K, protein, and zinc. It's also a  of good source of various B vitamins, vitamins E, K and folic acid. The fermentation increases the enzymes, which is ideal for our healthy gut bacteria (probiotics). Consuming enzymes from fermented food enhances the intestinal flora, increasing the health of your gut microbiome and digestive system and enhances the immune system.
• Tahini is the "nut butter" byproduct of blended sesame seeds, and a good source of phosphorus and manganese, and is high in thiamine (vitamin B1) and vitamin B6. Studies has shown tahini to have antibacterial and anti-inflammatory properties. According to healthline.com, "Animal studies have discovered that sesamin and other sesame seed antioxidants may ease inflammation and pain related to injury, lung disease, and rheumatoid arthritis. Sesamin has also been studied in animals as a potential treatment for asthma, a condition characterized by airway inflammation."

Vegan Miso-Tahini Squash + Kale Soup over Brown Rice 
Prep Time: 10 minutes
Cook Time: 30 minutes

Ingredients: 
1.5 cups brown rice
2 tbsp coconut oil, divided

5 cups vegetable broth
4 garlic cloves, minced
1.5 inch of fresh ginger, minced or grated
1 small butternut squash, cubed or cut in small chunks
2 cups kale, thinly sliced 
5 tbsp white miso paste
1/4 cup tahini
1 tbsp sesame oil
1 tsp salt
optional topping: sesame seeds

Directions:
In a pot, mix together the rice, 1 tablespoon of coconut oil and water, and cook rice according to package directions until al dente. Most rice is a 1:2 ratio of rice to water (example 1.5 cups of rice + 3 cups of water). 

In a separate pot, cook the ginger and garlic in 1 tbsp of coconut oil. for 1-2 minutes. Add broth and mix and bring broth to a simmer. Once simmering, add squash and simmer for 8-10 minutes. Next add the kale and cook until squash and kale are edible. When cooked, remove from heat. 

In a bowl mix together tahini, miso, sesame oil and salt with 1/2 cup of hot water. Pour this mixture into the soup and stir until well combined. (If the broth is too hot it will cause the tahini to separate). 

Adjust seasoning if necessary and top with sesame seeds if desired. Pour over rice and eat hot! 

Recipe inspired and adjusted from Epicurious. 

Let's Connect! Check out my other Asian recipes that you'll also love! 

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