Add these magnesium-rich ingredients to your soup
Magnesium, essential for over hundreds of chemical reactions in the body, including energy creation and muscle and nerve function, is abundant in leafy greens. Incorporating these greens into vegan soups offers a tasty and nutritious method to increase magnesium intake. This article highlights magnesium-rich leafy greens and their incorporation into soups that not only warm but also promote health.
Spinach: A magnesium powerhouse
Spinach, rich in magnesium, is perfect for vegan soups. One cup of cooked spinach contains 157 milligrams of magnesium, about 37% of the daily intake. It's also high in iron, vitamin A, and antioxidants. To make a creamy spinach soup, blend cooked spinach with potatoes, onions, garlic, vegetable broth, and coconut milk for creaminess. This combination offers both nutrition and flavor.
Swiss chard: Colorful nutrition
Swiss chard, a colorful addition to gardens, is also a nutrient powerhouse, especially rich in magnesium. One cup of cooked Swiss chard contains about 150 milligrams of magnesium. Its slightly bitter taste adds depth to soups. To incorporate Swiss chard into your diet, saute it with garlic, then add vegetable broth and vegetables like tomatoes and carrots for a hearty and nutritious meal.
Kale: The super green
Kale, celebrated as a superfood, is rich in nutrients, including magnesium. One cup of cooked kale provides about 31 milligrams of magnesium, vitamins A, C, K1, B6, calcium, copper, potassium, iron, and manganese. Adding kale to potato or lentil soup in the last minutes of cooking preserves its texture and nutrients. This ensures a healthy and flavorful addition to meals.
Collard greens: Southern comfort food
Collard greens, a staple in Southern cuisine, are rich in magnesium, offering about 40 milligrams per cup when cooked. They also provide vitamins A, C, and K. A vegan Southern-style soup can be made by simmering collard greens with diced tomatoes, onions, great northern beans, and spices like smoked paprika. This dish is a comforting and meat-free way to enjoy these nutritious greens.
