Simple Vegan Protein & Iron Soup

The following Soup boosts your Iron and contains a Protein source.


INGREDIENTS:

Spinach

Paprikas

Dried Lentils (soaked for 4 hours) or Dried Beans (soaked overnight)

Onion or Soup Vegetables

1.5 Cubes of Vegetable Stock (contains salt) per Liter of Water

Pepper, Vinegar and Olive Oil


PREPARATION:

Soak the Lentils for at least 4 hours. Soak Beans overnight. Throw away the water and rinse. 

Chop it up. Doesn't have to be chopped thinly. Throw it all in a big pot. Add water till it's full. Boil on a low fire and stir a bit for at least 60 min. Blend it. And ready.


Extra words:

This soup is great for vegan Protein and Iron absorption.

The Lentils or Beans are in this Soup to make it a complete meal with a Protein source, but as a bonus they are also a source of Iron. Dried Pulses are cheaper.

You achieve better Iron absorption if you combine an Iron source (Spinach) with a Vitamin C source (Paprika)

Plant Based sources of Iron are safer than animal sources or supplements. Plant based sources are harder for the body to take up, but the body can also reject the plant Iron when it has had too much. The body can't reject Iron from animal products (Heme Iron) or supplements (Elemental Iron) and Iron also stays in the body for a long time. Basically you can't OD on plant sourced Iron, unlike animal Iron or supplements.

If you cook the Soup for a long time, you break the strong plant cell walls, and release the nutrients inside. The vegetables turn into a liquid. No, cooking does not destroy all the nutrients.

To prevent the Soup from burning, keep the stove on the lowest heat that keeps the Soup boiling.

My brother says it's tasty.

!Remember if you go vegan you need to supplement (B12, D and Omega 3 DHA and EPA) and make sure you eat a complete diet to get enough of everything you need.

For optimal Iron absorption, don't drink Coffee or Thee while you are digesting a meal, because Coffee and Thee inhibit Iron absorption.

For medical advice, don't turn to randos like me, but check out the websites of The Mayo Clinic or The Cleveland Clinic.

For a short but complete FREE guide to eating plants, check out this webpage:

https://www.theveganrd.com/vegan-nutrition-101/food-guide-for-vegans/


peace 🖖🧡🌱

Comments

Post a Comment

Popular posts from this blog

Short Guide To A Healthy Plant Based Diet

A Plant Based Diet is not a Vegan Or Vegetarian Diet. On a Plant Based Diet you get most of your nutrients from plants but allow for a small amount of animal products. ❗️Don't get your nutrition advice from randos like me. Instead, for advice on eating Plants, check out this FREE website:  https://veganhealth.org/ If you want to skip the whole explanation, and just know what you have to do: click here for a guide to a complete vegan meal.  Though I would recommend that you inform yourself thoroughly. Fact check this post with reputable sources. I recommend some science based sources at the end of this post. Don't fall for quacks, but you need to immerse yourself in science, to recognize the quacks. If they are selling supplements, or say "everything you learned is wrong", or sell conspiracies about the food pyramid... they are probably full of manure. The following is a great resource for health related topics:  https://www.mayoclinic.org/ Click here  for a breakfa...
Read more

Johnny Belgium’s Psychedelic Trip Guide (updated)

I started doing psychedelic drugs late in life at the age of 27 and I regret not doing them sooner. They saved me. I had a miserable life before psychedelics. I was anxious, depressed and antisocial. I was a recluse without a friend in the world. I was arguing with people in my head all day long at work, triggered by stuff on TV. I was a psychological mess. And my first LSD trip was like 20 years of therapy in one afternoon. Click here to read about my 'breakthrough' first acid trip. I have done lots of LSD and some Mushrooms. I haven’t done DMT, Ayahuasca, Mescaline,... LSD is my vice. I did MDMA twice and it made me very relaxed but also it made me very sick the day after. People often get depressed after taking XTC. I also recommend staying away from uppers or downers and sticking to psychedelics. No cocaine, no speed, no benzos or opiods like heroin or fentanyl, ... They are not good drugs. They will eff up your life. Stick to tripping if you are going to partake in drugs. ...
Read more

Stop Your Addiction With Mindfulness

Our gut and brains evolved for hundreds of millions of years in nature. Civilization has created hyperstimulating products that hijack our primitive reward system. For instance. We are programmed by evolution to seek out salt, fat and sugar. So corporations make products loaded with those. We are programmed to achieve goals, so corporations make video games. We depend on others in nature, with social media we can connect to everyone in the world. And organizations, legal or otherwise, sell drugs that chemically trigger a reward directly, like alcohol, tabacco, cocaine or weed. Sometimes an addiction can be productive. Like a work addiction, an exercise addiction or an addiction to optimizing your diet for health. But productive addictions can also lead you down a harmful path.  Dopamine is the motivation chemical. It actually releases in anticipation of something exciting. You get your first hit of dopamine before your behavior. Another name for addiction is habit-forming. When you...
Read more