Powerful Super Green Soup

green soup.jpg

Super Greens aren’t just for smoothies. Green vegetables rich in phytonutrients, vitamins and minerals can be turned into a flu fighting soup that can be enjoyed at any time of the day.

Serves 6

Ingredients:

  • 1 tablespoon extra-virgin olive oil.
  • 1 red onion, diced
  • 2 cm knob of ginger, grated.
  • 2 garlic cloves, crushed.
  • 2 cups continental parsley, chopped.
  • 2 zucchini, diced.
  • 2 potatoes, peeled and diced.
  • 1 fennel bulb, chopped roughly.
  • 2 celery stalks, chopped roughly.
  • 250 g packet frozen spinach.
  • Zest and Juice of 1 lemon.
  • 250 g packet split peas.
  • 1 Litre chicken bone broth
  • 1 Litre tap water.

Method:

1.       In a large saucepan place in all the ready cut vegetables and frozen spinach and drizzle with the olive oil.

2.       Then over a high heat sauté vegetables making sure they are thoroughly coated with oil.

3.       Once vegetable start to soften slightly around 5 to 10 minutes add split peas, chicken stock and water and bring to the boil.  

4.       Stir and reduce heat to a simmer.

5.       Cook for 45 minutes until split peas are cooked then puree soup using a stick blender.

6.       Add lemon zest and lemon juice. 

7.       Serve with crunchy bread drizzled with extra virgin olive oil and dukka.

8.       You may sprinkle parmesan cheese on top and season with salt and pepper. Enjoy.

Nutritional analysis per bowl (3 ladle scoops)

  • Energy:  129 Cals/   kJ 538
  • Protein:                   8g
  • Fat:                         4g
  • Saturated fat:          1g
  • Carbohydrate:       14g
  • Sugars:                   7g
  • Fibre:                     10g
  • Sodium:             691mg

 

consultations, homecook, nutritionistTheresa Gray#greenfood, #phytonutrients, #antioxidants, #proteinrich, #superfoods, #greenrecipe, #greensoup