banner
alive logo
FoodFamilyLifestyleBeautySustainabilityHealthImmunity

Warming Emerald Green Soup

Serves 6

    Share

    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.

    Advertisement

    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.

    Advertisement

    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.

    Advertisement
    Advertisement
    Advertisement

    READ THIS NEXT

    SEE MORE »
    Going Pro
    Food

    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.