Lectin Free -Coconut Thai Soup
This recipe includes options for plant based or Organic Free Range Chicken. The concept was born when a friend attending a New Year’s Eve pot-luck had been following a Lectin Free diet to combat inflammation and pain, but felt he would be limited by the options likely available at the party. He was highly motivated as he had experienced a significant degree of pain reduction, had lost weight, and had less inflammation since paying attention to his Lectin intake. He felt he was perhaps lacking nutrients so I created this soup recipe, which is essentially Lectin free AND is loaded with minerals, vitamins, and antioxidants! The spices used further enhance digestion, igniting our AGNI (digestive fire) allowing for the nutrients to be fully utilized by the body into all of the tissues (dhatus). Ayurveda not only believes you are what you eat, but more importantly, you are what you DIGEST!
Lectins are naturally occurring proteins that plants produce to protect themselves. These help with the plants’ safety, but can contribute to issues with our bodies when we eat too much of them. 😊 Certain plants are higher in lectins than others, like the nightshade family (peppers, potatoes, tomatoes and eggplant) and most “white” foods are high in lectins.
BUT, let’s put things into perspective. It was Dr. Gundy in 2017 that wrote the book “The Plant Paradox”. He demonized Lectins and suggested we avoid them altogether. The irony is that many of the foods he suggests we avoid ALSO contain large amounts of antioxidants that protect us from disease and cancers. Here is a quote from the Food Revolution Network:
“Lectins, like other phytonutrients, are harmful in large doses and generally beneficial or neutral in small ones.”
AND
“The truth is that steering clear of foods that contain lectins could lead to significant nutritional deficiencies.”
It is possible to follow a plant-based diet even if you choose to follow a Low Lectin diet and they can be minimized by soaking, sprouting, cooking, or fermenting. This may be why sourdough bread is better tolerated by some people than regular yeasted bread. Lentils and beans are typically higher in lectins but this can be minimized by soaking them for 48 hours. You must rinse them a couple of times per day and cook them well, better yet, using a pressure cooker is best to actually eleminate the Lectins. Don’t underestimate the importance of getting enough fiber, and that is the superpower of most plants!
If you choose meat, ensure it’s organic and free-range. This is because conventionally raised animals are fed copious amounts of grain, to put on as much weight in the shortest time. This is unnatural for the animal and this diet will contain large amounts of lectins, which of course are then contained within the animals’ flesh. Grains and soya also contain a higher amount of Omega 6 which is also inflammatory opposed to Omega 3 (found in grass-fed animals) which is anti-inflammatory. Not to mention the horrific lives led by conventionally raised animals that we do not want to contribute to.
INGREDIENTS
2 leeks, washed and sliced thin
2-4 cloves garlic minced
2 tbs ghee (or coconut oil)
3-4 TBS. green thai chili paste, depending on how hot it is, ie start with 3…
500 ML free range chicken broth OR 500 ML vegetable stock
1 can coconut milk
½ -1 tsp. Black pepper (added at the end)
1 tsp. Each ground coriander, cumin and dried ginger
1 yellow beet, sliced then cut into matchsticks
1 medium sized zucchini - chopped
1 -2 yams (depending on size) scrubbed and chopped into approximately the same size as the beets
12 shiitake mushrooms or oyster mushrooms (or other wild mushrooms in season) sliced or ripped into shreds
1 tsp. Himalayan pink salt or to taste (added at the end)
1-2 limes - cut into quarters
1 bunch cilantro, washed, the majority of the stems removed (and saved)
100-200g. arugula (2-4 handfuls)
1 can full fat coconut milk (preferably without guar gum)
one free range chicken breast baked then shredded OR 1/2 package sprouted tofu, diced and fried in coconut oil.
METHOD
Cook your chicken breast or sprouted tofu. (if you cannot find sprouted tofu, just omit, the mushrooms and vegetables have ample protein.) Baking is best, you can opt to smear a thin layer of chili paste on first both with chicken or tofu for extra flavor.
in a large heavy bottomed pot, Saute, stirring regularly the leeks and garlic in the Ghee or Coconut oil till limp, (careful not to brown or burn) add spices and chili paste and continue to saute till fragrant, stirring continually for a few more minutes. (Ghee - an Ayurvedic panacia, organic ghee can be found in most health food shops or even better, make your own (recipe can be found here).
Add in the mushrooms, and saute for another few minutes.
Add all of the vegetables, the coconut milk and the finely chopped cilantro stems, bring to a boil. Taste here, and if you’d like to add more chili paste, (depending on the brand) mix it separately in a small bowl with a few Tablespoons of the soup liquid, stirring till dissolved then add back in. Reduce heat to low and once simmering gently, cover and cook for approximately 20-30 minutes till vegetables are soft.
Add shredded chicken or tofu if using and chopped arugula. Stir and heat till simmering again. Add the pepper and salt, adjusting to taste.
To serve, ladle into bowls, garnish with a generous amount of the chopped cilantro leaves and a 1/4 of a fresh lime squeezed in. ENJOY!
If you’re cooking for 4 or more people this amount is likely good, but if less than that, I’d suggest halving it. If you do have leftovers, cool it quickly, in a sink of cold water then eat the next day. The longer you store food, the less life force (Prana) it will contain, Ayurveda believes eating old food is not health promoting. THAT being said, some of this frozen and thawed soup is a better option than canned Cambells…l
NOTE - modify or add more vegetables if you want, cauliflower, carrots, squash, broccoli, Brussels sprouts, bok choy. See Doshic modifications below.
Doshic VARIATIONS
To reduce or pacify VATA Dosha - Air and Either
Use twice the amount of ghee.
Choose carrots, zucchini, peas, sweet potatoes, butternut squash and asparagus for the veggies.
To reduce or pacify PITTA Dosha - Fire and Water
Omit the black pepper.
Enjoy with extra chopped fresh coriander.
Choose leafy greens, broccoli, cauliflower, asparagus, zucchini and carrots.
To reduce or pacify KAPHA Dosha - Earth and Water
Reduce the ghee or skip altogether and throw the spices into the pot with the coconut milk.
Add a pinch of cayenne pepper.
Choose leafy greens, Brussel sprouts, cauliflower, asparagus, and celery.
