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Warming Emerald Green Soup

Name: Warming Emerald Green Soup
Ingredients: 1 Tbsp (15 mL) coconut oil; 2 leeks, trimmed and washed thoroughly; 2 large garlic cloves, minced; 1 in (2.5 cm) piece gingerroot, scraped and minced; 3 cups (750 mL) chopped broccoli, including stalks; 3 cups (750 mL) low-sodium vegetable stock; 1/2 tsp (2 mL) sea salt; 1/4 tsp (1 mL) freshly ground black pepper; 1/4 tsp (1 mL) cayenne; 2 cups (500 mL) lightly packed baby spinach or kale leaves; 1 cup (250 mL) frozen peas, thawed; 14 oz (398 mL) coconut milk; 2 tsp (10 mL) coconut aminos or nectar (optional); 1 Tbsp (15 mL) fresh lemon juice; Garnishes: chopped cilantro, plain coconut yogurt, sunflower or pumpkin seeds, and flaked coconut (optional)

Serves 6

Irene McGuinness

Updated Jan 15, 2021

Filling up on green foods is an excellent way to boost your immunity. In our soup that’s chock full of brilliant antioxidant-loaded vegetables and nutrients, a hit of fiery cayenne is just the ticket to warm you from the inside out. Super for flu season. Easy to sip if you’re feeling congested and under the weather. Plus, it’s easy to digest.

Trouble finding coconut aminos or nectar?

Substitute with low-sodium tamari sauce or a hit of miso for that umami-enhanced flavour.

Meal-in-a-bowl

If you’re longing to make this soup a meal in a bowl, add some diced firm tofu along with cooked rice or barley. Or stir in some cannellini beans for additional satisfaction.

Warming Emerald Green Soup

Ingredients

1 Tbsp (15 mL) coconut oil
2 leeks, trimmed and washed thoroughly
2 large garlic cloves, minced
1 in (2.5 cm) piece gingerroot, scraped and minced
3 cups (750 mL) chopped broccoli, including stalks
3 cups (750 mL) low-sodium vegetable stock
1/2 tsp (2 mL) sea salt
1/4 tsp (1 mL) freshly ground black pepper
1/4 tsp (1 mL) cayenne
2 cups (500 mL) lightly packed baby spinach or kale leaves
1 cup (250 mL) frozen peas, thawed
14 oz (398 mL) coconut milk
2 tsp (10 mL) coconut aminos or nectar (optional)
1 Tbsp (15 mL) fresh lemon juice
Garnishes: chopped cilantro, plain coconut yogurt, sunflower or pumpkin seeds, and flaked coconut (optional)

Nutrition

Per serving:

calories209
protein5g
fat17g
- saturated fat14g
- trans fat0g
carbohydrates14g
- sugars3g
- fibre3g
sodium311mg

Directions

01

In heavy saucepan, heat oil. Add leeks, garlic, and ginger and sauteu0301 over medium heat until soft but leeks are still bright green. Stir in broccoli, vegetable broth, and seasonings. Bring to a gentle boil. Cover and simmer for 5 to 7 minutes, or just until broccoli is tender but still bright green. Stir in spinach or kale, peas, coconut milk, and coconut aminos, if using. Heat through.

02

Transfer to a blender in batches and whirl until smooth. Stir in fresh lemon juice. Add more cayenne, to taste, if you wish. Ladle into bowls and top with garnishes.

Irene McGuinness

Irene McGuinness is a writer, recipe developer, food stylist for numerous magazines and corporations, and alumna of the Writer’s Studio at Simon Fraser University

@ireneforfood

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