This is a delectable way to get your red chard intake for the day!
Red chard is an unsung hero in the world of vegetables. Especially of you are an athlete. It contains an abundance of nitrates and when consumed it reduces the amount of oxygen you need during exercise. It also lowers blood pressure and provides and abundance of vitamin K and A. Aside from that is has multiple antioxidants. It can be helpful to people with diabetes and because of the levels of chlorophyll it contains chard can combat cancers caused by the carcinogens found in grilling food (Ware, 2017).
The ramen noodles, are by Lotus, there is little if any processing with a low carbon foot print for their products which is an added bonus if you are concerned about the earth. It is also vegan, gluten free and has a low Fodmap (short chained carbohydrates). It is also soy & dairy free with no added sugar. There is good amount of protein in these noodles at 9 grams per serving with the added benefit of 4 grams of fiber.
Miso is really good for you. It is fermented soy that contains probiotics essential for your microbiome (aka gut health). In 1 ounce of miso you will get 3 grams of complete protein and loads of vitamins and minerals.
Coconut milk contains manganese and copper and has even been linked to improved heart health.
2 T lemongrass, you can add more if you prefer the lemongrass flavor
1/3- 1/2 C miso, - I really like Miso so I used 1/2c
1 small bunch red chard, I slice out the middle stem and gently roll the chard into a tube shape and slice into skinny pieces
2 green onions
1 leek
1 T ginger, minced
2 cloves garlic
1 bunch cilantro , optional topping
1 small lime, if you prefer a tangy soup. I personally do not want to take away from the miso flavor so dont typically add lime.
2 t umami seasoning , I found mine at Trader Joes.
3 bay leaves
2 32oz boxes organic chicken broth
1 can cocnut milk, I use full fat in my soups. It goes further then the light version
3 bay leaves
1 dash cloves, Optional
1/3 c diced peanuts, optional topping.
Optional ingredients
2 -3 sliced chicken breasts, I stir fry my chicken in a separate pan then add to soup
1 diced portabello mushroom, I would stir fry this with the vegetables before adding the broth
Method
Vegetables
1)
Cut out the stems of the chard then roll the leaves up into a tube and slice into thin pieces. Next dice the leeks, green onions and mince the garlic. If you have the portobello mushroom dice it up now as well.
If you are using lemongrass stalks crush the stem of 2-3 stalks and set aside. If you have the pre made paste you will add that straight to the stir fry
2)
Next heat your dutch oven with olive oil. When it is hot add all of your vegetables including the ginger and lemongrass and stir fry.
3)
After 5 minutes add your garlic and umami.
4)
When your garlic and leeks become fragrant add the miso and infuse that into the vegetables.
5)
Add the two boxes of chicken broth and stir.
6)
Add the coconut milk.
7)
Add bay leaves now and salt and pepper to taste. Let simmer for 1 hour if possible.
Ramen noodles
1)
15 minutes before the soup is ready to be served boil water for your noodles. Cooking the noodles in water before you add to your soup will ensure that the noodles do not soak up too much of the soup. These noodles cook pretty fast. Once you add them to the water break them up and boil for 3 minutes. Drain them and add to your soup. The soup is warm so the noodles will continue to cook.
If you anticipate leftovers store the noodles separately from the soup so they do not get mushy. When you reheat your soup add your leftover noodles.
Notes
If you add chicken you can cook that while the soup simmers too. Slice the chicken very thin and cook in sesame oil with salt, pepper and umami. Add to the soup last.
