Sippable Green Soup

As a dietitian, I’m often asked, “How can I get more greens in my diet?”

Actually, wait . . . That almost never happens. All anybody cares about  these days is protein, which is kind of wild to me. Do you know anyone who has a protein deficiency? It’s rare. And while protein is important, what most people need to focus on is fiber and phytonutrients, found only in plant sources. Some of the best, most nutrient-dense plants are green, and there are lots of options. During the holidays, I developed a flavorful green soup that I could put in a Yeti and take with me to sip while on the go. It contains a heavy dose of cancer-fighting nutrients from kale, mushrooms, garlic, asparagus, broccoli, herbs, leeks, and whatever else was in my fridge. And believe it or not — it’s delicious!

I found myself enjoying having a hot, nutritious green soup in my mug, especially on the cold days. It’s hard to eat a cold salad in the winter, so this soup is a perfect way to warm up while getting your greens.

Another great thing about this soup is its versatility. You don’t have to stick to my recipe every time. Sometimes I throw in a zucchini instead of the asparagus, or use hemp seeds instead of cashews for the healthy fat source. You could also change up the herbs and seasonings to suit your tastes!

You will need a high-speed blender to make this green soup. I love my Vitamix because it makes soups perfectly smooth and is actually fast enough to break plant cells so we can absorb their nutrients more easily.

Note: Asparagus adds a lot of insoluble fiber to this soup, which tends to float to the top of the blender. You may need to stir the soup before serving. The first few sips will seem thicker than the rest because of this. If the consistency bothers you, try the recipe again with zucchini instead of the asparagus.

Sippable Green Soup

 

Save Print

Prep time

10 mins

Cook time

5 mins

Total time

15 mins

 

For a simple way to add greens and cancer-fighting phytonutrients to your diet, try this soup you can take with you and sip like a tea!

Author: Mary Ross Fowler | Daily Dose of Greens

Recipe type: Soup

Serves: 5-6 cups

Ingredients

• 4 cups low-sodium veggie broth or water
• 4-5 organic crimini or button mushrooms, quartered
• ~ ⅓ cup raw cashews, sunflower seeds, or hemp seeds
• ½ broccoli crown, chopped
• 1 small bunch asparagus, woody ends removed, chopped
• 1 small leek, chopped
• 2-3 garlic cloves
• 3-4 kale leaves, de-stemmed
• Large handful organic parsley and dill
• Juice of ½ lemon
• 1-2 Tbs nutritional yeast (optional)
• ½ tsp garlic powder
• Salt & pepper to taste

Instructions

1. Pour broth or water into a soup pot and place on the stove. Bring to a boil.
2. While your broth is heating up, prep all of your ingredients and have them ready.
3. When your broth is boiling, turn down the heat to medium-low and add the mushrooms, cashews, broccoli, asparagus, leek, and garlic. Stir and allow to simmer 3-5 mins.
4. While your veggies are cooking, prep your blender by adding the lemon juice, nutritional yeast, garlic powder, and a pinch of salt and pepper, if desired.
5. Turn off the stove and stir in the kale and fresh herbs, allowing them to wilt for about 30 seconds.
6. Carefully transfer the contents of the pot to your blender and blend on high until smooth. Taste and add more lemon juice or seasoning if needed.
7. Pour into a mug, and enjoy!

Notes

This is a great clean-out-the-fridge recipe! Feel free to add zucchini instead of asparagus, spinach instead of kale, onion instead of leek, etc.

I like to make this soup and heat up the leftovers during the week, especially when I know I'll be super busy. It's good in the fridge up to 5 days.

3.3.3077

I hope you try this green soup and love it! Here’s to a healthy new year!

♥  ♥  ♥

Also try my Lemon Harissa Cabbage Soup!