Sopas que te llenan de vida aprovechando todo lo que la naturaleza nos aporta


La naturaleza es sabia y, cuando aprieta el frío, nos ofrece verduras y hortalizas ricas en los minerales y vitaminas que necesitamos. Con ellas y algunos trucos prepararás sopas deliciosas y revitalizantes.

Una sopa preparada a fuego lento, si está hecha con cariño y bien surtida de raíces, algas, hojas verdes y otros ingredientes ricos en minerales, es un alimento que nutre en profundidad, hasta la mismísima médula.

Estas sopas tienen un poderoso efecto reconstituyente y actúan como un abrazo que nos reconforte, tanto en lo físico como en lo psicológico.

En invierno es el momento en el que más la necesitamos. Según el pensamiento oriental, el invierno está vinculado al elemento agua, y por consiguiente a los alimentos caldosos. Es una estación que nos invita a restaurarnos y nuestro cuerpo necesita aprovisionarse de nutrientes inorgánicos como magnesio, calcio o selenio. Y no hay mejor forma de conseguirlo que con un humeante caldo de verduras.


Para que una sopa sea realmente remineralizante necesita, además de sales inorgánicas, alimentos ricos en vitaminas A,C,D, B1 y B6, para que nuestro organismo pueda aprovecharlos, especialmente se se trata del hierro de origen vegetal o del calcio. Chirivía, nabo, zanahoria, remolacha, puerro y hojas verdes de temporada, como espinacas o grelos, son excelentes para preparar reconfortantes caldos. La formulación de sus nutrientes los hace muy equilibrados y aprovechables, y los tenemos , además, en la estación del año en que más nos benefician.

Aunque si queremos enriquecer a fondo la receta no podemos olvidarnos de las verduras marinas (wakame, kombu, arame), porque son la mejor fuente de sales minerales y oligoelementos que se conoce. Si utilizamos estos ingredientes de lujop, y condimientos con sal marina sin refinar, crearemos una sopa vivificante y altamente mineralizante. 

E gomasio es una alternativa muy saludable para realzar el sabor de las sopas porque, al tiempo, las enriquece con minerales. Este condimento japonés, que se prepara mezclando sal marina con semillas de sésamo tostadas, es una fuente de hierro, magnesio, calcio y fósforo, y estimula la digestión y el aprovechamiento de las sales. Es preferible añadirlo una vez finalizada la cocción.

Otros ingredientes interesantes son la espirulina en polvo, las semillas de chía o la levadura nutricional (de de cerveza). Con una hoja de laurel podemos impregnar el caldo con aromas frescos mediterráneos, y además transmitiremos buena parte de su generoso arsenal de minerales.


Crema de peras y chirivías con almendras

Ingredientes para 4 personas: sopa chirivia 1

-4 persas conferencia

-1 puerro mediano

-350 gr de chirivías

-75 gr de almendras molidas

-nuez moscada recién rallada

-1,2 litros de agua o caldo

-1 cucharada de semillas de sésamo negro

-aceite de oliva virgen


  • Calienta un chorrito de aceite en una cacerola. Agrega el puerro cortado en juliana y sofríelo ligeramente. Echa la chirivía troceada, y rehoga durante unos minutos.
  • Mientras, pela las peras y quítales las semillas. Trocéalas y reserva media para deshidratar y utilizar como decoración.
  • Añade al sofrito de puerro y chirivías el caldo, las persas troceadas y la harina de almendras, y deja que se caliente el caldo hasta que hierva. Baja la llama y cocina a fuego lento hasta que la chirivía esté tierna.
  • Entretanto, corta la pera reservada en láminas e introduce en el horno a 90 ºC, hasta que se deshidrate un poco.
  • Cuando las verduras estén hechas agrega la nuez moscada, condiméntala al gusto con el gomasio y tritúrala junto con el caldo de la cocción.
  • Sírvela en boles individuales adornada con la persa deshidratada y sésamo negro.

*El toque cremoso: En el momento de triturar puedes añadir un poco de nata de soja para darle cremosidad.


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