Nutrient Dense Soup Recipe: Wild Rice and Black Cumin Seeds With Nettle Leak Stock

Enjoy this delicious recipe that uses nutrient dense grains, seeds, fruits, vegetables, and herbs. It has a rich nutty and earthy flavor and is filled with macro and micronutrients. 

INGREDIENTS (3 SERVINGS)

~ 4 cups organic nettle leaf stock
~ 1.5 cups dried wild rice (pre-soaked)
~ 3/4 cup dried organic goji berries
~ 6 tablespoons fresh organic burdock root (diced)
~ 3 tablespoons fresh organic chives (diced)
~ 3 tablespoons dried organic black cumin seeds
~ 1.5 teaspoons sea salt

STOCK DIRECTIONS

1. Place 1/2 cup of dried nettle leaves into a tea press.

2. Bring 4 cups of filtered water almost to a boil then pour over the nettles in the tea press.

3. Let steep for 10 minutes.

4. Pour the nettle stock through the tea press (most have a strainer in it ) into a large glass jar.

5. Store extra servings in the refrigerator and consume within 5 days.

SOUP DIRECTIONS

1. Pre-soak the wild rice in water for 3 hours in a jar in the fridge. This will reduce anti-nutrients.

2. Add all ingredients (except for the fresh chives) into a slow cooker and set to soup slow cook mode. Slow cooking increases the nutrient density of the meal.

3. Pour 1/3 of the soup into a bowl, top with fresh chives, and serve.

4. Store extra servings in the refrigerator in a glass jar and consume within 3 days.

NUTRIENTS PER SERVING

Nutrient data for one serving of the recipe is compiled from USDA FoodData Central and CheckYourFood.com.

MACRONUTRIENTS

~ Carbohydrates: 96g (75% RDA)
~ Amino acids: 13g (24% RDA)
~ Fatty acids: 7g (11% RDA)
~ Fiber: 8g (22% RDA)

MICRONUTRIENTS

~ Iron: 14.79mg (135%RDA)
~ Vitamin K1: 149.4µg (125% RDA)
~ Vitamin A: 830.5µg (93%RDA)
~ Manganese: 2.64mg (88%RDA)
~ Phosphorus: 384.96mg (55%RDA)
~ Phytochemicals: rich in myricetin and flavonoids

CALORIES

~ 481 (21 – 22% RDA)

Consume for lunch and/or dinner for three days in a row. 

Enjoy!