By Brandon McDearis
Each year the craze for green drinks, smoothies and juices seems to get ever more popular. There is no denying the health benefits of adding more green vegetables to the diet in the form of these smoothies/juices. However, there are other ways to consume these nutrients while still enjoying an actual meal. It may be not be the latest trend, but making a batch of soup is another avenue for ingesting an abundance of vegetables in one sitting.
This month’s recipe for green soup can be a great substitution for those that cannot (or will not) jump on the vegetable juice/smoothie wagon. Some might argue that heating the vegetables destroys some of the nutrients that are present in their raw state, however certain nutrients in vegetables are actually activated by heat. Besides, this soup recipe calls for certain antioxidant powerhouses such as garlic and onion that even the most hardcore health gurus would not blend up in their smoothie. In my opinion, the abundance of ingredients and the quick cooking time of this recipe result in a compromise of balanced nutrients.
This recipe calls for a number of optional ingredients. Also, any greens will work, such as chard, escarole, bok choi, or arugula. You can prepare this one very simply, but the seasoned cook can play a bit and end up with an ethnic dish that is full of flavor. The miso paste, for instance, will add an extra bit of savory flavor while still being pretty neutral, where some curry paste, a shot of fish sauce, and a handful of chopped cilantro will result in a taste of Southeast Asia. Another option might be a shot of balsamic vinegar and some chopped parsley if you are more partial to the Mediterranean. Experiment a bit and perfect a green soup of your liking.
The recipe yields about 2-3 quarts of soup. A 12oz cup is one serving.
Ingredients:
•2 tablespoons olive or coconut oil
•1 large onion (yellow or red), diced
•2 carrots, peeled and diced
•1 green bell pepper, diced
•1 cup chopped scallions
•2 large zucchini, diced
•4 cloves garlic, minced
•1 tablespoon ginger, minced
•curry powder or paste (optional)
•1 cup cherry tomatoes, sliced in half
•¼ cup white wine
•1 bunch kale, stems removed and chopped
•2 – 8oz bags of fresh spinach
•2 quarts vegetable stock
•2 tablespoons miso paste (optional)
•pinch of salt and pepper
•juice of 1 lemon
•dash of hot sauce
•1 teaspoon soy or fish sauce (optional)
•2 tablespoons of chopped parsley or cilantro (optional)
Preparation
•In a large soup pot, heat the oil at medium-high heat and add the next 5 ingredients. Stir frequently and cook until the vegetables begin to soften, about 2-3 minutes.
•Add the garlic, ginger, curry powder/paste (if desired) and the tomatoes. Continue stirring frequently until vegetables are soft and fragrant another 3-5 minutes. Season with a good pinch of salt and pepper.
•Add the white wine and the greens and continue stirring until the greens begin to wilt. Add the stock and miso paste (if desired). Bring to a simmer, reduce heat to low, cover and leave it alone for 10-15 minutes.
•Add the lemon juice, hot sauce and other optional ingredients desired. Puree the soup in a blender or with an immersion stick blender. Adjust the seasoning as needed by adding more salt, pepper or anything else that may be lacking.
Nutrition Facts:
Calories: 120 / Fat: 3g / Saturated Fat: 0g / Carbohydrates: 27g / Fiber: 6g / Protein: 4g
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Brandon McDearis is the owner of Your Way Cuisine, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antartica.
