Get a great dose of nutrient dense leafy greens in this simple yet tasty creamy soup made with no dairy or other “cream”. Just like a green drink but in a warm soothing form — even better for digestion and absorption! Excellent for those needing to increase their intake of easy to eat greens for the increased nutrition demands of pre-conception planning, pregnancy and beyond. Many parents have told me this recipe is “Trojan horse soup” — similar to a sneaky smoothie where you can pack so many nutrient dense ingredients into one unassuming serving! The signi cant amount of green vegetables you consume in just one cup of this soup would, in their pre-cooked form, be a rather overwhelming pile on a plate and take quite a while to chew!
You can use any assortment of leafy greens you have in the fridge or new greens you are curious to try out from the farmers market. These vegetables are rich in vitamins like folic acid (important for reproductive health), vitamin K (critical for bone building) and key minerals like iron and calcium.
TIP: The addition of a splash of vinegar like ume plum vinegar or citrus juice to cooked greens makes the minerals in these plants even more bioavailable!
1 Tbsp olive oil or coconut oil
1 cup onion or leek, diced
2 cloves garlic
1/2 tsp dried basil
6 cups water or broth
3 cups greens – kale, dandelion, beet, chard, spinach – any assortment
1/2 cup fresh herbs – basil or cilantro or parsley
1 Tbsp ume plum vinegar (or 1 tsp each lemon juice & sea salt)
Fresh ground black pepper to taste
- In a large pot, sauté onions and garlic in your oil.
- Add the dried basil, vegetables and water/broth.
- Simmer until greens are tender.
- Add your choice of fresh herbs.
- Blend all together with a hand held blender for a creamy smooth consistency.
- Return to pot and simmer more to thicken, deepening the flavours.
- Add ume plum vinegar or lemon juice/salt and add pepper to taste.
As published in EcoParent magazine: