Foundation Diet and Health

The best perspective for your health

The best perspective for your health

The best perspective for your health

The best perspective for your health

Chilled Kohlrabi Soup with Mint and Lime

Lime and mint give this raw kohlrabi soup a light, fresh taste while cashews and kohlrabi provide for a creamy consistency.
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raw-vegan

15min   10h easy
42/15/43  LA!:0ALA
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Ingredients (for servings, )

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For the kohlrabi soup
3 ½ ozCashews
11 ozKohlrabies
1 Shallot (0.7 oz)
1 Lime (2.4 oz)
350 mlTap water
¼ tspSalt
1 tbspAgave syrup
2 tbspOlive oil
8 leavesMoroccan mint
¼ Red chili pepper (0.04 oz)
Seasoning
1 dashSalt
1 dashBlack pepper

Equipment

  • blender or hand-held blender / immersion blender
  • citrus juicer (lemon squeezer)
  • grater
  • refrigerator

Type of preparation

  • chop or grind
  • food preparation without heating
  • soak
  • blend
  • squeeze
  • cool
  • season to taste
  • remove the skin
  • peel
  • grate (shred)

Preparation

  1. The day before
    Soak the cashews overnight and then drain the water.

  2. Prepare the soup
    Grate the lime and then squeeze the juice from the lime. Clean and peel the kohlrabi, and then cut into cubes. Remove the skin from the shallots and finely chop.

  3. Puree all ingredients in a blender or with an immersion blender until smooth.

  4. We cut the amounts suggested by the author in half. Decide for yourself how much you want to prepare. You may also add a little less water depending on the consistency you prefer.

  5. Season and serve
    Season the creamy kohlrabi soup with salt and pepper and refrigerate. Serve ice cold.

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Notes about recipe

Lime and mint give this raw kohlrabi soup a light, fresh taste while cashews and kohlrabi provide for a creamy consistency.

Cashews: Cashews sold commercially are not actually raw. Their shell contains a toxic oil (cardol) that has to be deactivated by roasting or heating. Cashews contain many minerals such as magnesium, which strengthens bones, and iron, which is an important component in hemoglobin and red blood cells. Since Vitamin C aids in the absorption of iron, the addition of lime juice is beneficial for more reasons than just the flavor.

Kohlrabi: Kohlrabi is one of the many cultivated varieties of cabbage. Two types are available, each with a different color (green and purple) and planting season. The edible parts of both types are pale green, and there is no marked difference in flavor between the two. Both taste slightly sweet but also have a mild peppery flavor. When purchasing kohlrabi, look for fresh bulbs without any cracks. You can store kohlrabi for up to about a week in the vegetable compartment of your refrigerator.

Tips

Chilling the soup: If there isn’t enough time to chill the soup before serving, you can add a little crushed ice.

Reduce the oil: For the ingredients to make four servings, we have reduced the amount of olive oil from 4 tablespoons to 1 tablespoon. For additional information about the topic of nutrition and oil, please see the book review of Salt Sugar Fat.

Using kohlrabi leaves: If you are using organic kohlrabi leaves, the last thing you want to do is throw them in the compost. They can be prepared just like any leafy vegetable, such as spinach. The leaves contain twice as much vitamin C as the bulb and almost 100 times the amount of carotene.

Alternate preparation

Additions to the soup: “If you like, you can add cubed radishes, thinly sliced mushrooms, croutons, or a dash of pumpkin seed oil to the soup.” (Josita Hartanto)

Other sweeteners: In place of the agave syrup, you can also use other sweeteners such as acacia honey (which is, strictly speaking, not vegan) or brown sugar.

To save time: You can soak the cashews for 1–2 hours instead of overnight or skip the soaking step altogether. However, soaking the cashews makes them easier to digest.

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