Fall Meals: Kale, Artichoke, and Quinoa Vegan Soup

In the wake of COVID-19, nomadic living, and the shifts of menopause, my digestion has been really off. Nourishing myself has become increasingly challenging, almost elusive. Fortunately, things have changed. In the fall, I love to focus on soups like this Kale, Artichoke, and Quinoa Vegan Soup to warm me up as the day goes on.

I am now in a season of life where the kitchen is a sanctuary. Each ingredient tells a story of the soil it sprouted from and the hands that nurtured it. And a visit to the farmers’ market lifts my soul every time.

The rhythmic dance of chopping, stirring, and simmering isn’t just preparation—it’s my primary form of meditation. The wisps of steam rising from the pot whisper stories of ancient traditions and memories of the home I’ve been longing for.

With every meal, I’m not just feeding my body; I’m nourishing my soul.

In these extended moments, the act of cooking becomes a journey, a way of coming home to myself, grounding my spirit, and forging a deeper bond with the earth as the seasons change.

Fall tends to be a time when my mood dips. The abundance of summer wanes, and nature begins to let go. Sometimes, this transition brings up fears of how lean the winter might be, a sentiment I believe I’ve inherited from my ancestors.

Listening to and observing these rhythms, coupled with my study of Ayurveda, I’ve learned that in the fall, I benefit from warm, hearty soups and porridges.

For recipes and general celebrations of earth-to-table eating follow @doctorsirichand on Instagram.

Savor the Season with These Wonderful Veggie Blends

A visit to the local farmer’s market inspired me to make this dish. It was so wonderful to spend time at the market and then come home and listen to what might taste good in this dish.

If you are hoping to add more vegetables to your diet, this recipe is one way to pack in extra nutrients. There are many options to create this Kale, Artichoke, and Quinoa Vegan Soup and is also great for get-togethers to prepare ahead. You can add as many other vegetables as you might like. Try different herbs and spices as well.

Forward this post to friends who would like to have more plant-forward meals in their lives or save it to your Pinterest boards.

Puree a Portion of the Soup

By swapping out traditional ingredients with vegan alternatives, we can enjoy our favorite foods with fewer calories, less saturated fat, and more fiber. For instance, this soup can become creamy by blending the veggies after cooking. Plus, when you blend vegetables, extra types of vegetables can be added for even more plant diversity.

Incorporating seasonal vegetables not only brings a refreshing variety to our plates but also boosts the nutritional value of our meals, as these vegetables are often at their peak in terms of nutrient density when eaten seasonally.

The food we eat has a major impact on our health, but the way we prepare it can also have an effect. Eating a diet high in processed foods, sugar, and unhealthy fats can lead to many health problems, such as obesity and heart disease. But what if I told you that changing these factors could make all the difference? Just by cooking your meals with whole food, and plant-based ingredients, you can improve your health. Grab this free recipe ebook that incorporates flavors and principles from my Ayurvedic and Lifestyle Medicine training and it is 100% plant-based.

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What is in Season?

Here are some delights from our recent visit to the farmer’s market. We are most definitely very lucky here in California to have a nearly year-round growing season. There is an abundance that flows through each market cycle that makes it very inspiring to be in the kitchen. I am delighted to know that there are many seasons to come with a lot of variety in each one to explore and be inspired by.

Recipe: Squash, Kale, Artichoke, and Quinoa Vegan Soup

When I share a recipe on the blog, this is food that we eat every day in our plant-based kitchen. We don’t strive for perfection, we aim for nourishment that can sustain us for the work we feel called to do while on this planet. And the quinoa addition gives some added protein.

I encourage you to reinvent and change the recipes to suit your palate and interests. In many ways, these recipes could be thought of as building blocks. Using them helps create a routine in the kitchen that reduces decision fatigue that comes up when planning meals.

Please share your feedback on the recipes as well!

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Join me in celebrating the seasons.

The incorporation of these mindful choices into our meals helps us stay on the path of a balanced, nutrient-rich plant-forward lifestyle.

Help me get the word out about plant-based healthy living so that doctors know the value of lifestyle changes by sharing this post on your social media.

Squash, Kale, Artichoke, and Quinoa Vegan Soup

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• Author: Dr. Siri Chand

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Ingredients

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2 stalks celery, chopped

1 shallots, finely sliced

1-inch piece of ginger, grated

2 carrots, peeled and chopped

2 cups kale, stemmed and roughly chopped

1 cup artichoke hearts chopped (canned or steamed until tender)

3 yellow squash, chopped (about 1 cup)

1/2 cup dry quinoa

1 tsp turmeric

1 tsp cumin seeds or ground cumin

1 tsp ground coriander

Juice of 1 lemon

1-2 tbsp olive oil

2 tbsp nutritional yeast

Salt and pepper, to taste

4 cups vegetable broth or water

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Instructions

1. Sauté Base Ingredients: In a large pot (I like to use as seen in the video an instant pot on the saute setting), heat the olive oil over medium heat. Add the shallots, celery, and ginger. Sauté until shallots are translucent and fragrant, about 4-5 minutes.

2. Add Spices: Stir in the cumin, turmeric and coriander, letting them toast lightly for a minute until aromatic.

3. Add Vegetables: Add the chopped carrots, kale, artichoke heart, and yellow squash to the pot. Stir well, ensuring the vegetables are coated with the spices and sauté mixture. Add quinoa.

4. Broth and Simmer: Pour in the vegetable broth or water. Bring the mixture to a boil, then reduce the heat to low and let it simmer for 20-25 minutes or until the vegetables are tender. This is a great recipe for the instapot. Keep in on the saute setting until the broth comes to low boil and then change it to high setting of slow cook while everything combines. 

5. Blend (Optional): For a smoother soup, you can use an immersion blender to pulse the soup a few times, or transfer half of the soup to a blender, blend until smooth, and mix it back into the pot. I love to do this.

6. Finishing Touches: Stir in the lemon juice and nutritional yeast. Season with salt and pepper to taste. Allow the soup to simmer for an additional 5 minutes for flavors to meld.

7. Serve: Ladle the soup into bowls. Drizzle with a bit of olive oil, if desired, and sprinkle some more nutritional yeast on top for a cheesy finish. You can add toasted hemp seeds or pine nuts for some extra flavor.

Click on the Instacart link above to grab the ingredients

Just click on the “Instacart” shopping link in the recipe and the app will let you pick the store and provide as basis for the shopping and ingredient list. It has worked great for us. ALSO…. if you select the pick up option which you can do on the way home from work, you will even have a small refund on your purchases for your next visit.

If you are a busy professional, look into Instacart as a way to eat healthier when your schedule is really busy as either a delivery or pick up option.

Having the right supplies makes being in the kitchen easier. Click below to explore some of my favorite bargain gadgets that are worth their weight in gold.

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Who am I??

Looking to make a positive change in your life and community? Dr. SiriChand is a board-certified physician in Internal Medicine, Integrative Medicine, Lifestyle Medicine, and Hospice/Palliative Medicine. Dr. Khalsa has dedicated her career to promoting long-term vitality through the choices we make every day. She is an expert in Ayurveda and plant-based nutrition. She particularly works with physicians to explore how to create time for self-care. Take the first step towards a healthier, happier future, and contact Dr. Siri Chand Khalsa today. Let’s create a better world together through mindful living. Study Ayurveda with Dr. Khalsa. Learn more here.

Earn CME

This experience is powered by CMEfy – an AI-powered platform that directs learners along a pathway to capture reflections at the point of inspiration, point of care. Clinicians may earn CME/CE credit via ReflectCE, the accredited activity portal. Learn more at about.cmefy.com/cme-info

The CE experience for this Blog Post / Article is powered by CMEfy – click here to reflect and earn credits: https://earnc.me/klZF4Q

Thanks for checking out this week’s post!

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