Lemony Veggie-Rich Soup
This nourishing soup provides more than 4 vegetable servings per 2-cup portion. Please choose organic vegetables if affordable, especially if the vegetables are on the Environmental Working Group’s Dirty Dozen list. The soup is loaded with “plant protectors.” These plant protectors include vitamins, minerals, antioxidants, and anti-inflammatory compounds … plus this soup is rich in fiber and provides plenty of protein. The pumpkin seeds are an excellent source of protein and zinc, so important for tissue building and repair, as well as for a healthy immune system. And the pumpkin seeds also provide fat for satiety, as well as contributing to the satisfying, creamy consistency. The lemon “perks up” the soup adding complexity to the flavor, while also providing more protective flavonoids and soluble fiber. And maybe best of all, you can prepare this nourishing soup (a full meal in a bowl) in about 15-20 minutes – and you will even have plenty left over for other meals!
- 8 cups (2 quarts) organic chicken broth
- ½ large onion, quartered (about ¾ cup)
- 1 bunch celery, cut into 2-in pieces (about 2 ½ cups)
- 2 med sweet potatoes, peeled, cut into 1-in rounds (about 2 cups)
- 1 large bunch raw parsley with stems, washed (about 2-3 cups)
- 2 cups broccoli florets
- 4 cups raw spinach
- ½ cup pumpkin seeds (pepitas)
- 4 oz extra firm tofu
- 1 small Meyer lemon (or ½ large), cut in half (skin and all)
Simmer vegetables, pumpkin seeds, and tofu over medium heat for about 10 minutes to soften the onions and sweet potatoes. Pour into blender or VitaMix. Blend, increasing speed slowly so as not to spill. Blend until smooth and creamy.
Pour into serving bowls. Consider stirring in some frozen corn kernels or peas at serving time. These help to cool the very hot soup if you are in a hurry to eat, and they add more fiber and nutrients, as well as a nice chewy texture to this smooth soup. Garnishing with fresh herbs – parsley, cilantro, or fresh dill also adds to the flavor, visual appeal, and nutrition.
Makes about 8 cups or 4 2-cup servings. Each 2 cup-serving provides about 275 calories, 18g protein, 6g fat (2g sat), 0 mg cholesterol, 33g carbohydrates (6g sugar; 0g added sugar), 11g fiber, 270 mg calcium, 200 mg magnesium, 870 mg sodium, 1570 mg potassium.