How I Completely Disappeared With The Bean&Greens Soup Diet

Sorry for the clickbait title. 😆🙏 But I did lose over 30kg (66lbs) of body fat by stuffing myself with plants. No medication or surgery.

The following is a modular recipe to make a nutrient boosting "Beans&Greens" soup. You could ?probably? live off this soup. (Don't sue me) I make this all the time for a low barrier nutrient bomb.

"Beans&Greens" are nutrition power houses. Beans are full of protein and fiber, and Dark Leafy Greens are the most nutrient dense foods on This Tiny Planet. Look it up on a reliable website to learn about all the goodness you get from Beans&Greens.


INGREDIENTS:

500g Soaked Overnight Dried Pulses. Pulses are the edible seeds of the Legume family of plants. Beans, Chickpeas, Lentils, Green Peas, Soy Products are Pulses.

Dark Leafy Greens: Kale (Boerenkool), Microgreens (The Sprouts Of Herbs and Vegetables), Collard Greens (Galicische Kool), Spinach, Cabbage (Kool), Beet Greens, Watercress, Romaine Lettuce, Swiss Chard (Snijbiet, Warmoes), Arugula (Rucola), Endive, Bok Choy, Turnip Greens (Bladgroen Van Radijs)

A bag of precut frozen Onions and/or a bag of precut Soup Vegetables.

A main vegetable like Celery, Cherry Tomatoes cut in half, Leeks, Paprika, Eggplant, Mushrooms... (look up soup recipes for combinations of flavours)

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

Herbs&Spices, Garlic Powder, Pepper, Vinegar and Olive Oil.



PREPARATION:


Soak the Dried Pulses overnight. Throw away the water and rinse. Unless you want to bloat up, cramp and fart up a storm all day.


Chop it up. Doesn't have to be chopped thinly. Throw it all in a big pot. You don't have to sauté the onion. Add water till it's full. Simmer on a low fire and stir a bit for 2 hours. Blend it. And ready.




EXTRA WORDS:

Use a stainless steel pot! Aluminium or Copper leach toxic metals into your food.

Eat some Whole Grain Bread with the Soup, to add Whole Grains for an even more complete meal.

Buy Herbs&Spices in bulk from the internet.

I use frozen onions and garlic powder to give myself less work. I use frozen vegetables whennI can. This soup is like 2 minutes of work. I make it easy on myself.

If you are not used to eating lots of Fiber, introduce them into your diet slowly, to give your microbiome time to adjust.

This soup is great for vegan Protein, Calcium and Iron absorption. And a ton of other powerful nutrients.

The pulses in this Beans&Greens Soup make it a complete meal with a Protein source, but as a bonus they are also a source of Iron. Dried Pulses are cheaper, and keep for years. You can buy all sorts of Pulses from the internet. More different options and flavours than meat.

You achieve better Iron absorption if you combine an Iron source with a Vitamin C source.

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 about 2 hours, 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. I've read that we only break plant cell walls if we chew or if we cook the plants.

Start off on a high fire untill it cooks. Then turn it down to the minimum that keeps it simmering to prevent the Soup from burning.

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

If you eat mostly plants, you need to supplement!

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 🖖🧡🌱

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