Rich Thai Curry Soup with Creamy Coconut and Silky Beans

Ingredients

1 bunch broccolini (~200 g)
60g spinach
100 g shiitake
250 g tofu puffs
125 g vermicelli rice noodles
1 can of white beans (e.g. Cannellini)
85 g peas (½ cup)
2.5 cm piece of ginger
2 garlic cloves
1 onion
2 – 3 tbsp (green/red/yellow) curry paste (depending on how spicy you like it)
1.5 litre vegetable stock (6 cups)
400 ml coconut milk
Fresh coriander
6-8 tbsp tamari sauce
1 tbsp sesame oil
1 tbsp olive oil
Celtic sea salt, to taste

Instructions

1. Prep the Veggies:

Trim and chop broccolini into bite-sized pieces.
Slice shiitake mushrooms.
Quarter tofu puffs.
Drain and rinse beans.
Grate ginger.
Crush garlic.
Dice onion.

2. Cook the Dish:

Soak vermicelli in hot water.
Heat olive oil in a large pot.
Sauté garlic, onion, and ginger for a few minutes.
Add shiitake, sauté for a few more minutes.
Stir in 2-3 tbsp curry paste until veggies are coated.
Add the thick coconut cream from the top of the can, cook for 2-3 minutes.
Mix in remaining coconut milk and vegetable stock, bring to a boil.
Add broccolini, peas, and beans, simmer for 6-9 minutes until the broccolini is soft.
Drain and cut vermicelli shorter (use a scissor).
Add vermicelli, tofu puffs, and spinach, boil for 2-3 minutes.
Stir in 1 tbsp sesame oil and 6 tbsp tamari sauce to taste.
Season with salt and more soy sauce if needed.
Garnish with fresh coriander.

Recipe Rundown

Total Time	35 mins
Prepping Time	10 mins
Does It Freeze?	Yes

Nutritional Nitty-Gritty

Yield: 4 servings

DV / Serving — Based on a 2,000 Calorie Diet
Energy	580 cal	29%
Protein	15 g	30%
Fat	32 g	46%
Carbohydrates	54 g	18%
Fibre	9 g	32%

Remember, these nutrition figures are just estimates! Everyone’s nutritional needs are different, and these values are based on broad guidelines. So, take them as a friendly pointer rather than hard-and-fast rules.

Micronutrient Magic

This dish is a rich blend of vital nutrients, making it a nutritional powerhouse. Thanks to broccolini, spinach, peas, and coriander, it’s particularly strong in vitamins C, A, and K. These vitamins are crucial for immune function, vision, and bone health ^{[3, 4]}.

The dish also boasts a comprehensive range of B vitamins, including B2, B3, B5, B6, and B9, provided by shiitake mushrooms, cannellini beans, and greens. These B vitamins are critical for energy metabolism, brain function, and red blood cell formation ^{[5, 6, 7, 8]}.

Minerals are another highlight of this dish. Manganese, found across various ingredients, supports enzyme function and bone health ^[9]. Iron, critical for oxygen transport, comes from tofu puffs, spinach, and beans ^[10].

The dish is also a good source of magnesium and phosphorus, which are necessary for bone health and energy production^{[11, 12]}. Copper, essential for iron absorption and energy production ^[13], is also well-represented, especially in spinach, shiitake mushrooms, and coconut milk.

Completing the nutrient profile, selenium and zinc contribute to immune function and antioxidant defence ^[14].

Overall, this dish isn’t just a culinary delight but a robust combination of nutrients beneficial for overall health, from immune support to bone health and energy metabolism.

Nutrient Breakdown by Ingredient

Broccolini ^[2]: High in vitamins C, A (as beta-carotene), and K. It also contains good amounts of vitamin B9 (folate), vitamin B5 (pantothenic acid), and manganese.
Spinach ^{[1, 2]}: Despite containing only a small amount of spinach, this dish is an excellent source of vitamin K and a decent source of vitamin A. If the spinach quantity is increased, it will provide high levels of Vitamin B9 (folate), Vitamin C, magnesium, and manganese. Additionally, it would offer good amounts of vitamin B2 (riboflavin), vitamin B6, and significant levels of iron, potassium, and copper.
Shiitake Mushrooms ^{[1, 2]}: Provide excellent amounts of B vitamins, including B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), and B6 (pyridoxine), as well as reasonable amounts of phosphorus, copper, selenium, zinc, and manganese.
Tofu Puffs: Contains calcium and iron.
Cannellini Beans ^[2]: A great source of manganese and copper and a good source of vitamin B9 (folate), iron, magnesium, phosphorus, and zinc.
Peas ^{[1, 2]}: Great source of vitamins C, A, K, B1 (thiamine), and manganese. They’re also good sources of B vitamins, such as B2 (riboflavin), B3 (niacin), B6, and B9 (folate), as well as magnesium, phosphorus, and zinc.
Garlic ^{[1, 2]}: Rich in manganese and vitamins B6 and C, as well as phosphorus, copper, and selenium. It also contains good amounts of various other nutrients, such as vitamins B1 (thiamine), B2 (riboflavin), B5 (pantothenic acid), calcium, and zinc.
Onion ^{[1, 2]}: Good vitamin C and B6 source and trace amounts of manganese.
Coconut Milk ^[2]: High in manganese and copper. Decent amounts of magnesium, phosphorus, and selenium.
Coriander (Cilantro) ^{[1, 2]}: Provides a good amount of vitamin K, even when used in small amounts. It also provides small amounts of other nutrients, like vitamins A and C, and some copper and manganese.
Olive Oil ^{[1, 2]}: High in vitamin E and K and monounsaturated fats.

This list offers a handy snapshot of the micronutrients in this dish. But keep in mind that the actual amounts can vary based on things like the specific type of each ingredient, how they were grown, and your cooking style.

Also, note that this is not a complete list of nutrients. I’m pointing out the highlights of the dish only.

[1] Due to its diminutive stature or small amounts, the quantity of these nutrients is relatively modest. However, even in small amounts, these ingredients can still contribute to the overall nutritional profile of a dish, albeit modestly.

[2] The nutrition profile is based on USDA U.S. Department of Agriculture

Phytochemical Fun Facts

Phytochemicals are natural compounds in plants that contribute to their colour, taste, and disease resistance. These substances, while not essential nutrients, play a crucial role in maintaining our health. They’re known for their antioxidant properties, potential to reduce inflammation, and ability to support the immune system.

This dish is a symphony of phytochemicals, each playing a vital role in promoting health:

Broccolini and spinach lead with their arsenal of beneficial compounds; broccolini’s sulforaphane offers potential cancer-preventive properties ^[15], while spinach’s lutein and zeaxanthin are essential for eye health ^[16], complemented by its quercetin content for antioxidant and anti-inflammatory effects ^{[17, 18]}. Shiitake mushrooms contribute with polysaccharides like lentinan for immune support ^[19] and eritadenine for cholesterol management ^[20].

Tofu puffs and cannellini beans add to the dish’s heart-healthy profile. Isoflavones and phytoestrogens from tofu puffs may reduce the risk of certain cancers ^[21], while saponins and phytosterols from beans promote heart health and cholesterol control ^{[22, 23, 24]}. Peas, with their coumestrol, enhance the dish’s potential anti-cancer properties ^{[25, 26]}.

Garlic and onion bring unique phytochemicals, with garlic’s allicin supporting cardiovascular health and antimicrobial properties ^[27] and onion’s quercetin adding to the dish’s antioxidant power ^[28].

The dish is rounded off with sesame and olive oils, each bringing their own phytochemicals. Sesame oil contains sesamin and sesamol, known for their antioxidant properties ^[29], while olive oil’s oleuropein and hydroxytyrosol offer powerful antioxidant benefits ^[30].

Together, these ingredients create a dish that not only tantalizes the taste buds but also offers a range of health benefits, particularly in terms of antioxidant and anti-inflammatory properties, cardiovascular health, and immune support.

This soup is a treat for your taste buds and a festival of phytochemicals that can positively contribute to your health. Enjoy your cooking adventure!

References

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