Creamy Greens Soup
This nourishing soup provides 4 vegetable servings per 2-cup portion. The greens are rich in protective flavonoids — especially the parsley – and the kale (or arugula) add sulfur compounds that support your body’s detox system. You can substitute other greens, like raw spinach, for the kale or arugula. All dark green leafy vegetables are excellent sources of protective carotenoids (especially lutein), fiber, & magnesium. However, unlike greens from the cabbage family (like kale & arugula), spinach is not a good source of sulfur compounds, and the calcium it contains is not well absorbed. I especially enjoy this soup garnished with some fresh dill sprinkled on top right before serving. Fresh dill freezes well. Wash, blot dry, and snip into serving size pieces. Seal in tightly covered glass container. Best if used within 30-60 days.
- 6 cups organic chicken broth
- 3 cups raw kale, washed, sliced into 1-inch strips
- 3 cups raw parsley, washed
- ½ – 1 cup carrots, sliced
- 1 med. red onion (about 1 ½ cups roughly chopped)
- 1 cup broccoli stems, peeled, sliced
- ¼ cup pumpkin seeds (pepitas)
- 8 oz extra firm tofu
- 2 cups frozen corn kernels (garnish)
- 4 tbsp fresh herbs (garnish)
Simmer the greens, carrots, onion, broccoli stems, pumpkin seeds, and tofu over medium heat for about 10 minutes to soften the onions. Pour into blender or VitaMix. Blend, increasing speed slowly so as not to spill. Blend until smooth and creamy.
Pour into serving bowls. Stir in the frozen corn kernels – the hot soup will thaw the corn, and it adds a nice chewy texture to this smooth soup. Garnish with fresh herbs – parsley, cilantro, or fresh dill.
Makes about 8 cups or 4 2-cup servings. Each 2 cup-serving provides about 280 calories, 19g protein, 7g fat (1g sat), 0 mg cholesterol, 40g carbohydrates (4g sugar; 0g added sugar), 8g fiber, 310 mg calcium, 155 mg magnesium, 615 mg sodium, 1370 mg potassium.
Note: You may also want to try this kale-rich variation for more of the disease-fighting and detoxifying sulfur compounds. Simmer and then blend as in above recipe: 4 cups broth, 6 cups sliced kale leaves, 1 large shallot, 1 med sweet potato, cut into 1-inch cubes, ¼ cup pepitas, 4 oz firm tofu. Garnish with frozen corn or peas & fresh herbs as above. This version will make about 7 cups puree.