This super simple, very green soup is a warming, cozy way to get your greens in! It can be made with any greens that you have at home. It’s easy to make and so healthful.
This soup is exactly what it claims to be: a super simple, very green soup!
I’ve been making the recipe for years now. This green soup isn’t fussy, fancy, or complex. The flavors are straightforward: a bit of ginger, onion, and garlic, combined with the slight astringency of greens.
Many of the soups that I make are big, bold, hearty stews. They’re meals unto themselves.
This green soup is different. It’s light and a little plain. I usually snack on it, or I sip it with a sandwich or as a starter at dinnertime.
Yet for all of its humbleness, the soup is a keeper. If you’re looking for an easy, healthy way to eat more greens—one that’s neither a green juice nor a smoothie nor a salad—this recipe can be your answer.
I feel strongly that the “benefits” of any food or food group go beyond nutrition alone.
A food can be profoundly beneficial because it confers enjoyment. I feel this way about most of my homemade desserts.
This green soup, however, is beneficial primarily in the nutritional sense. It is an excellent means of taking in more leafy greens. And leafy greens, we know, are among the most nutrient-dense foods that we can eat.
Vitamin A is a fat soluble vitamin that’s associated with healthy vision, immune function, reproductive and growth.
We often associate Vitamin A with its precursor, beta-carotene, which is present in orange-hued foods (like butternut squash).
Leafy greens, though, are also an excellent source of Vitamin A.
Leafy greens are a great source of another fat-soluble vitamin, Vitamin K. Specifically, greens supply us with phylloquinone, which is a type of Vitamin K.
Vitamin K is associated with healthy blood clotting and bone health.
We tend to associate Vitamin C with fresh fruit, especially citrus. Yet dark, leafy greens are also a great source of Vitamin C, which plays a role in proper immune function as well as growth and development.
Vitamin C is also an antioxidant, which means that it helps to protect our cells against the damage that occurs with aging and various metabolic processes.
Leafy greens, as well as broccoli—which is the other green vegetable that I most often use in the green soup—are good plant-based sources of calcium, an essential nutrient for bone health and nervous system function.
Spinach is well-known for being rich in plant-based (non-heme) iron. All dark, leafy greens, however, are good vegan sources of iron.
Iron is necessary for oxygen transport in the body, as well as proper immune function.
The vivid colors that we see among different fruits and vegetables are due to plant-based pigments called phytochemicals. Each color—green, purple, red, orange, and so on—is associated with different health benefits.
The phytochemicals in leafy greens are associated with carotenoids and lutein, which both can help to protect vision. Lutein may have anti-inflammatory properties as well.
The best thing about this green soup is its simplicity. It’s not quite as simple as blending up a green smoothie or a green juice. But it’s not much harder, either.
You’ll start by preparing the vegetables that you need for the soup.
These can vary, according to what you have at home. But you’ll need onion, garlic, and potatoes no matter what.
Usually, the green veggies that I add are broccoli, zucchini, or a combination of both. And my dark, leafy greens are usually kale or spinach.
Next, you’ll sauté onion, then add garlic and ginger. The ginger is optional, but I think it adds something extra to an otherwise spare flavor profile.
Next, you’ll add potatoes and broth to the pot. Bring everything to a boil, cover the pot, turn the heat to low, and simmer for 10 minutes, or until the potatoes are fork tender.
Next, you’ll add some sort of green vegetable to the soup.
The good news is that it can be pretty much any green vegetable! Such as:
Re-cover and simmer the soup for another 10 minutes, or until those veggies are tender and fully cooked.
Finally, you’ll add chopped, dark leafy greens of choice. I’ve used:
Among these, I like to use kale and spinach best. But all are good options, with slightly different flavor profiles, ranging from more salty (chard) to more bitter (broccoli rabe).
Allow the greens to cook for 5-10 minutes, or until fully wilted.
At this point, you’ll blend the soup till it’s smooth.
Potato lends some creamy consistency and richness to the green soup. But I think that it benefits a lot from the addition of another component for some creaminess.
This can be as simple as a cup of unsweetened, non-dairy milk. I like to use soy milk for the plant protein.
It could also be a half cup of my all-purpose cashew cream, mixed with a half cup of water. This will give you the most silky and luxurious texture.
Along with adding this creamy component, you’ll also taste and season the soup as needed with additional salt and some freshly ground black pepper.
Embrace the joy of eating homemade food every day with the hearty and wholesome recipes in The Vegan Week.
The green soup will keep in an airtight container in the fridge for up to four days.
Better yet, it can be frozen for up to 6 weeks. You can make a batch in order to use up the greens you have at home, then enjoy the good nutrition when you’re ready for it.
This soup can be transformed from a snack or appetizer into a meal with the right toppings.
I like to top the soup with a scoop of rice or quinoa, to start. Sounds a little strange, but actually adds some nice texture.
The best part of making this soup is allowing it to change as the seasons change.
I almost always add kale and broccoli in the winter (it’s a great way to use broccoli stems!). But asparagus is perfect in spring and zucchini is ideal for summer.
In other words, all greens are welcome.
I hope you enjoy this nourishing recipe.