Spring (Green) Soup

This welcomes the new Spring season in like no other food for me (apart from asparagus maybe).  I love this, and it doesn’t matter what green veg you chuck in, any leafy veg will work just as well as spring greens.   Lovely with mint & lemon. 

Ingredients

  • 2 tbsp coconut oil
  • 1 large yellow onion
  • 3 cloves of garlic
  • A thumbnail size piece of ginger
  • 2 sticks of celery
  • 1 tbsp raw apple cider vinegar
  • 1 green bell pepper
  • 2 courgettes
  • Fresh herbs—I used mint, thyme & bay
  • Optional—the rind from a parmesan
  • 1 washed head of spring greens 1 tin of butterbeans
  • 1 tin of green lentils
  • 2 pinches of nutritional yeast
  • Optional—a tbsp of mint sauce
  • Optional—zest of 1 lemon

Method

  1. In your largest saucepan warm the oil whilst you start chopping veg, onion 1st.
  2. Simmer the onion gently for 5 minutes, covered, then add the garlic, ginger & celery.  Again simmer, covered, gently for about 5 minutes.
  3. Throw in the pepper & courgettes, then the vinegar. Boil the kettle. Simmer uncovered for a couple of minutes, season, then pour in enough hot water to cover the veg x 2 (so twice as high as the level of the veg). 
  4. Add the herbs, nutritional yeast, parmesan if using, then simmer covered for about 10 minutes.
  5. Add the green leafy veg, stir well, cover and simmer for 10 minutes. Add the legumes (drained and well rinsed), stir well again.   After 2 minutes everything should be soft, & well cooked by now.  If not leave for longer.
  6. Remove the parmesan, & any herbs that can’t be whizzed up with the hand-blender. 

 Season & add any additional toppings of flavours.   I love some crunch with mine—seeds or pine nuts.

Servings:

7-8

Ready In:

45 mins approx 

Good For:

Lunch

Health Benefits

Spring greens belong to the brassica family, They provide a seriously useful amount of vitamin C, to support your immune system, and vitamin K, to build bone strength.  They also contain natural compounds, such as sulforaphane and indoles. A body of evidence suggests these plant chemicals have a significant anti-cancer action, and anti-inflammatory properties, which could help protect against heart disease and stroke.  Eat as fresh as possible.

Courgettes are antioxidant and anti-inflammatory phytonutrients. They contain vitamins B6,  folate, C,  K, potassium & manganese.

Beans & lentils— Great for the heart, steadying blood sugar levels, satiety levels and energy, fibre (happy guts). They high levels of polyphenols in the darker beans, and count as 1 of your 5 a day.  High in folate, manganese, magnesium, phosphorous, copper & iron. 

 Raw apple cider vinegar (must contain ‘the mother’) is a probiotic and so wonderful for the gut.  Some believe it can help burn fat quicker & so help with weight control.

R

Vegan

R

Gluten Free

R

3 of 5 A-Day

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