CHICK PEAS-MUSHROOM SOUP BOWL (VEGAN/VEGETARIAN/LOW CARBOHYDRATE)

Benefit :: Great source of plant protein from chick/garbanzo beans, rich source of molybdenum and manganese, favourite foods (pre-biotics) to your gut bugs, eat them to heal the microbiome for it reflects your overall health and benefit from that additional dose of plant Vitamin-D from mushrooms and lycopene from tomatoes. Speak of heart, gut, muscle and bone health in just one super bowl and you got this !

Preparation Time :: 10 minutes (***soak legumes a day in advance and cook them for 2 hours until they soften or used BPA FREE canned chick peas, low on sodium <100mg),

Cooking time :: 15 minutes

To a skillet add 1 tbsp extra virgin coconut oil on medium heat.

Add 4 cardamom, 3 cloves

Add 1 tbsp cumin seeds and mustard seeds (optional)

1 large diced red onion, 4 cloves crushed or diced garlic 

1 tsp pink salt (fry onion until transparent)

Add 2 diced medium tomatoes (close lid to cook for 8 minutes, cooking tomatoes destroys Vitamin C but activates many important enzymes important for assimilation)

Add 1/4 cup water, 1-2 tsp curry powder (garam masala), 1 tbsp coriander powder, adjust salt and spices to suit your taste buds, add chilli powder (optional)

Add mushrooms (8-10 button mushrooms rich in Vitamin D)

Add pre- soaked, sprouted, boiled Chick Peas or BPA-FREE can lined chick peas (2 cups), close lid for 10 minutes on medium high and serve hot.

***Creative Tweaks :: Add bone broth for that extra protein (1 cup chicken broth = ~9 grams protein)

or

Add 1/2 coconut milk to make an instant soup bowl