Mustard Greens, Beans, and Potato Soup
This is a new take on classic Portuguese kale soup. The fiery mustard greens perk up the flavour and are tempered by mellow potatoes and beans.
1 - 2 oz (56 g) spicy turkey sausage link
1 Tbsp (15 mL) extra-virgin olive oil
3 cloves garlic, minced
2 carrots, sliced
1 celery stalk, chopped
1 onion, chopped
Sea salt and ground pepper to taste
1 large Yukon Gold potato, peeled and cubed
4 cups (1 L) water or low-sodium chicken broth
2 cups (500 mL) water
1 - 14 oz (398 mL) can great northern beans, drained and rinsed
1 tsp (5 mL) dried oregano leaves
1 tsp (5 mL) sweet smoked paprika
1 large bunch mustard greens, washed and thinly sliced
Slice sausage into rounds. Heat oil in large stockpot set over medium-high heat. Add sausage and fry until lightly browned on both sides, 3 to 5 minutes. Remove to a plate.
Reduce heat to medium. Add garlic, carrots, celery, and onion to pan. Season with salt and pepper. Saute for 5 minutes.
Add chicken broth, water, beans, oregano, and paprika. Cover and simmer until carrots and potatoes are very tender, 20 to 25 minutes.
Stir in greens and simmer just until wilted, 2 to 3 minutes.
For a thicker soup, remove and pur'ee one-quarter of the soup, then stir it back in pot. Stir in sausage.
Serves 6.
Each serving contains: 157 calories; 10 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 22 g carbohydrates; 6 g fibre; 173 mg sodium
source: "Think Green", alive #341, March 2011
Mustard Greens, Beans, and Potato Soup
Directions
READ THIS NEXT
SEE MORE »
Oat Sweet Potato Chili
If breakfast oatmeal is your jam, you’ll happily spoon up this oat-infused hearty chili. It comes together quickly enough to add to your weeknight dinner routine, but soaking the steel-cut oats ahead of time is key to having them cook more efficiently. Toppings run the gamut of avocado, sour cream, broken tortilla chips, cilantro, or grated cheddar. Hot stuff Chili powders can range greatly in their heat levels. So, it’s important to know the type you’re working with to gauge how much of a fiery kick it will add to a dish.
Purple Cabbage and Apple Soup
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Herb and Greens Frittata
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
Caramelized Fennel and Yogurt Dip
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.