fbpx

A Nutritious Chlorophyll-Rich Green Soup

We are all fans of greens blended in smoothies, but they are also excellent when blended for a soup! This is a very thick but nourishing and light soup that combines so many nutrient-dense greens! Peas are high in fiber at 9g per cup and protein at 8g per cup which makes it a great food for healthy weight control. This soup is full of chlorophyll and rich with important micronutrients such as Vitamin K, manganese, iron, calcium, Vitamin B and Vitamin C. Peas are also high in antioxidants, one called coumestrol that has been shown to protect against stomach cancer.

Note: This soup will freeze easily and will store in the fridge for up to 3 days.

 

Ingredients

  • 1 tbsp olive oil or coconut oil
  • 1 leek, sliced
  • 3 cloves of garlic, crushed
  • 1/2 head of broccoli, chopped
  • 4 kale leaves, chopped
  • 1 zucchini, chopped
  • 500 g of baby peas (fresh or frozen)
  • 3 cups (750 ml) vegetable broth or vegetable stock
  • 1 small handful of fresh parsley or 1 tsp dried
  • Salt and pepper, to taste
  • 1 tsp dried oregano
  • 1 tsp dried tarragon

Directions

  1. Wash, prepare, chop and slice vegetables.
  2. Heat oil in medium size pot and sauté over a low to medium heat the leeks and garlic until translucent.
  3. Add in the broccoli, kale, and zucchini and stir for a few minutes.
  4. Add the peas and stock and bring to the boil then turn down the heat.
  5. Add remaining ingredients and simmer for 10 minutes or until the vegetables are soft.
  6. Once cooked, use a stick blender and blend the soup to form a smoother texture or leave a little chunky. You can also use a normal blender or chop vegetables into bite size pieces and leave super chunky.
  7. Add in any fresh herbs for garnish (optional) and serve immediately.
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes

Servings: 6

Substitutions

  • Leek – scallions, spring onion, brown onion
  • Broccoli – brussels sprouts, kale, spinach
  • Kale – spinach, silverbeet
  • Zucchini – celery, silverbeet
  • Peas – green split peas

Calories: 130

Fat: 0g

Trans Fat: 0g

Cholesterol: 0mg

Sodium: 190mg

Carbohydrates: 21g

Fiber: 6g

Sugars: 2g

Protein: 6g