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Potassium Powered Potato and Kidney Bean Soup

Fall is here and winter is near so I am polishing up my soup and stew recipes. The first soup on my list is full of nutrition and rich in an essential electrolyte -- potassium!


Potassium: An Important Electrolyte

Potassium is a electrolyte that is necessary for the the health of several organs including: the stomach, intestines, heart, muscles and the brain. Like most electrolytes, It is important to keep potassium levels within normal limits to ensure that important body system functions are maintained.  Heart pumping activity, muscle contraction and digestion are a few functions that need potassium in order to perform correctly. 


Dangers of Abnormal Potassium

Potassium loss may be caused by vomiting, diarrhea, overuse of laxatives and possibly even excessive sweating. As potassium is depleted, it results in damaging effects on the muscle cells, brain cells, intestines, veins, arteries and the heart walls. These symptoms usually present as weakness or paralysis of the muscles, fatally abnormal heart rhythms, exhaustion, tingling and constipation.


Managing Potassium Levels

In order to keep the blood potassium levels within the normal limits of 3.5-5.0 milliEquivalents per liter (mEq/L), you should increase your intake of potassium rich foods* (unless medically contraindicated).  These foods include, but are not limited to: potatoes, tomatoes, kidney beans, bananas, avocado,and dried fruit. The daily recommended intake value of potassium is 3,500 mg - 4,700 mg. With appropriate portions of potassium rich food, this recommended value should be achieved. 

Below, I have prepared a dish with the perfect nutritional balance along with more than 85% of the recommended daily value of potassium.


consult your doctor or trained natural health provider*


Potassium Powered Potato & Kidney Bean Soup


Prep: 15 minutes

Cook: 45 minutes

Ingredients

  • 1 cup of Kidney Beans

  • 3-4 Small Sized Unpeeled Potatoes (or 2 medium potatoes or 1 large potato)

  • 1 Garlic Clove (minced) 

  • 1 Yellow Onion (diced)

  • Handful of Parsley or Rosemary

  • Salt to taste

  • Black Pepper 

  • Cayenne Red Pepper 

  • Unsweetened Original Hemp Milk 

  • Coconut Water 

Step By Step

  • Step 1: First it is important to have soaked the kidney beans for at least 30-45 minutes before prepping and cooking to ensure that they are tender by the completion of the preparation. While the beans soak, boil water, add 1.5 cups of coconut water and 1 cup of hemp milk.

  • Step 2: Once the water is boiling, pour the soaked kidney beans into the liquid and let it continue to boil on medium high for at least 15 minutes. 

  • Step 3: While the beans are boiling you can cut up your potatoes into four pieces so that they are small enough to cook fast and melt down. In a separate bowl, dice onions, mince garlic and prepare parsley. 

  • Step 4: Place garlic, onions, parsley, salt, and powdered peppers (black and cayenne) into pot and let simmer 2-3 minutes.

  • Step 5: Add cut potatoes, stir and turn down heat to low. Let the potatoes cook for 30-45 minutes. 

  • Step 6: As soon as you see that the potato peel is falling off the the potato you can gently mash the potato until it becomes a smooth and thick soupy consistency. ( If the potatoes are too thick you can add 1/2 cup of coconut water and 1/2 cup of hemp milk). 

  • Step 7: Once the soup is too your liking, feel free to serve it up and enjoy ! Salt to taste, but do not over do it!



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About Me

Hi I am Dr. MIG, the family nurse practitioner, health coach student, fitness enthusiast, herbal counselor and wellness motivator and I am happy you landed here !

 

Check out the rest of Rooted Vigor's content as I encourage a whole mind, body, and soul approach to disease prevention and lifestyle modification.

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