When the temperature starts to drop, it is time to warm up the body with a hearty soup. This soup makes a perfect lunch or dinner. The legumes in the for or small red beans add some blood-sugar sustaining carbohydrates and extra protein. An assortment of vegetables add to the nutrient richness. And if you opt for the sauerkraut and the yogurt you are getting two types of fermented food into your meal. Serve with whole grain toast to complete the meal.

1/2 cup white onions, chopped

1 tbsp butter

1 clove garlic, chopped

2 cups chicken or vegetable broth

2 cups water

2 cups eater

2-3 cups carrots, peeled and sliced

1 stalk celery, sliced

2 tsp fresh ginger, grated

Sea salt and pepper to taste

1 can small red beans, salt-free, drained and rinsed

2 cups cabbage or 1 cup sauerkraut*

1 small zucchini, cut in half and sliced

2 cups black kale chopped

2 tbsp Mediterranean yogurt (optional)

Place a saucepan on the stove over medium heat and melt the butter. Add the onions and saute until slightly translucent. Add the garlic and gently stir. Pour in the broth and water. Add the carrots and celery and bring to a boil. Lower to simmer and cook until the carrots are soft. Puree the carrots and celery with a hand blender (or pour into a blender or food process and puree until smooth). Pour the soup back into the pot. Add the ginger and season to taste with sea salt and pepper. Place the kale and cabbage into a steamer (or a pot with water in the bottom and a colander resting in it) and cover with a lid and steam for 4 minutes. Add the zucchini and steam another 2 minutes. Add the vegetables to the soup pot along with the beans and re-heat. Serve and top with a half tablespoon yogurt.

*If using sauerkraut instead of cabbage, sprinkle on top of the soup after it has been ladled into the bowls.