Written by April Gilliom, ND and United Communities AmeriCorps with UC-VEG
For many, dark leafy greens can be a mouthful when eaten fresh in a salad. Nevertheless, a good-sized portion of dark leafy greens wilts nicely into a warm soup. Spinach, chard, beet greens, Bok choy, tatsoi, kale and collards are packed with micronutrients, such as vitamin A, C, and K, folate, magnesium, potassium, iron, calcium, and antioxidants! In addition, cruciferous veggies, like Bok choy, tatsoi, kale, and collards, contain the famous sulforaphanes that keep the body strong in the face of carcinogens.
Let the imagination go wild when selecting ingredients for your soup. See what’s growing in the garden, and then look beyond to your favorite farmers’ market, etc. Start with onions, shallots, leeks, and/or garlic. Pick out some root veggies like carrots, turnips, beets, and potatoes. If there are legumes, such as fresh green beans or peas, add those in. And add a bit of tomato, tomatillos or peppers for their bright color and tang. The most challenging part about making a soup is to keep the pot from overflowing as you add in more and more handfuls of colorful veggies.
SIMPLE VEGETABLE SOUP
INGREDIENTS:
- 1 onion, diced
- 3 garlic cloves, minced
- 1 carrot, diced
- 1 cup green beans, diced
- 4-8 chard leaves (or more!), tare off large pieces of the tender leaves, then dice the stems.
- 1 cup tatsoi, chopped
- 1 tomato, diced
- 1 potato, diced
- 4 cups of water
- 1 tbsp of vegetable bouillon (to taste)
- Optional: Herbs and spices, such as chopped parsley, minced ginger root, or fresh thyme leaves.
DIRECTIONS:
Heat a medium sized soup pot over medium heat. Add onion and garlic. Stir often, adding a spoonful of water as needed to prevent the veggies from sticking to the pot. After about 30 seconds, add in the carrot, green beans, dark leafy greens, tomato, and potato. Stir. Add in the 4 cups of water and bouillon. Bring to a boil, then reduce heat to medium low. Cover and let cook for 10-15 minutes. Serve with sliced bread, spread with hazelnut butter or other favorite nut butter.
April Gilliom is currently serving in United Communities AmeriCorps as Nutrition Coordinator with Umpqua Community Veg Education Group (UC-VEG). As a Naturopathic Physician and steady advocate for plant-based eating, she enjoys opportunities to connect and communicate with individuals and groups on how to engage the power of lifestyle medicine.