EASY SUPER-GREENS SOUP
Reset your diet with this soothing soup chock-full of superfoods. You can put this recipe together using the veggies in the bottom of your crisper drawer-pull out those carrots and that neglected bunch of celery-add in onion, and for protein, a can of hearty white beans. Then, the star of the show: a powerful punch of hearty, nutritious greens like kale, chard or spinach. All are easy to find, already washed and ready to go, in your grocer's produce section. These simple ingredients cook up into a soup that's much more than the sum of its parts and is still low-cal enough that you can round it out with crusty bread and cheese on the side.
Provided by By Betty Crocker Kitchens
Categories Lunch
Time 1h
Yield 6
Number Of Ingredients 15
Steps:
- Heat oven to 375°F. Line rimmed baking pan with foil.
- In 5-quart Dutch oven, heat 2 teaspoons of the oil over medium heat. Cook onions, carrot and celery in oil 9 to 12 minutes, stirring occasionally, until carrots are just tender. Stir in garlic, salt, dried herbs and pepper; cook about 1 minute or until garlic is fragrant. Add beans and broth. Increase heat to high; heat to simmering. Cover; reduce heat to medium-low, and simmer 15 minutes. Stir in baby greens; simmer 4 to 5 minutes or until greens are tender.
- Meanwhile, place baguette slices on pan; brush with remaining 4 teaspoons oil. Bake 8 to 9 minutes or until crispy and lightly browned.
- To serve, divide soup among bowls; top with Parmesan cheese, and serve with baguette.
Nutrition Facts : Calories 270, Carbohydrate 37 g, Cholesterol 0 mg, Fat 1, Fiber 6 g, Protein 14 g, SaturatedFat 2 g, ServingSize 1 1/3 Cups, Sodium 1230 mg, Sugar 5 g, TransFat 0 g
TWO GREEN SOUP
This is a perfect spring soup that takes advantage of the asparagus crop. It's on the healthy side which is a plus. Dairy free, quick and easy, a delicious vegetarian soup that will serve as a light meal or a soup course when you have guests. Be careful not to overcook the veggies, or that fresh appealing bright green color becomes a sludgy pea soup green. If asparagus is out of season or too pricey try using broccoli in it's place. This can be served hot or chilled.
Provided by Annacia
Categories Spinach
Time 35m
Yield 6 serving(s)
Number Of Ingredients 11
Steps:
- Wash asparagus, cut off and discard the tough bottom stems (about 1/3 of the stalk), and chop the rest into 2 inch pieces.
- Wash and rough-chop the spinach.
- Heat olive oil on medium in a small pan.
- Add flour, stir and cook 5 minutes or until crumbly.
- Add the soy or almond milk and cashew butter. Whisk together and cook until the mixture starts to thicken.
- Remove from heat.
- Bring the stock to a boil with the bouillon cube.
- Simmer the asparagus for 5 minutes or until just tender.
- Add nutmeg & spinach, and simmer just until spinach is wilted.
- Stir in cream sauce and heat another two minutes.
- Blend with a blender stick until smooth, or process in 2 batches in a regular blender.
- Add the optional chopped fresh herb and continue to blend for a minute.
- Add salt and pepper to taste and heat on medium low for 5 minutes - DON'T BOIL!
Nutrition Facts : Calories 109.1, Fat 4.2, SaturatedFat 0.6, Cholesterol 0.1, Sodium 213.7, Carbohydrate 13.1, Fiber 3.8, Sugar 4.7, Protein 7
EASY GREEN VEGETABLE SOUP
Cook a bowlful of goodness inspired by the most famous soup connoisseur in the galaxy, the Soup Dragon, from the hit children's show Clangers
Provided by Miriam Nice
Categories Lunch, Soup, Supper
Time 25m
Number Of Ingredients 8
Steps:
- Put the spring onions, potato and garlic into a large pan. Pour over the vegetable stock and bring to the boil.
- Reduce the heat and simmer for 15 mins with a lid on or until the potato is soft enough to mash with the back of a spoon.
- Add the peas and bring back up to a simmer. Scoop out around 4 tbsp of the peas and set aside for the garnish.
- Stir the spinach and yogurt into the pan, then carefully pour the whole mixture into a blender or use a stick blender to blitz it until it's very smooth. Season to taste with black pepper.
- Ladle into bowls, then add some of the reserved cooked peas and scatter over your favourite soft herbs or cress. Serve with crusty bread, if you like.
Nutrition Facts : Calories 127 calories, Fat 3 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 16 grams carbohydrates, Sugar 6 grams sugar, Fiber 4 grams fiber, Protein 7 grams protein, Sodium 0.5 milligram of sodium
BROCCOLI AND KALE GREEN SOUP
This super healthy soup combines broccoli and kale with ginger, coriander and turmeric for a nutrient dense and low-fat lunch
Provided by Natasha Corrett
Categories Lunch, Soup
Time 35m
Number Of Ingredients 12
Steps:
- Put the oil in a deep pan, add the garlic, ginger, coriander, turmeric and salt, fry on a medium heat for 2 mins, then add 3 tbsp water to give a bit more moisture to the spices.
- Add the courgettes, making sure you mix well to coat the slices in all the spices, and continue cooking for 3 mins. Add 400ml stock and leave to simmer for 3 mins.
- Add the broccoli, kale and lime juice with the rest of the stock. Leave to cook again for another 3-4 mins until all the vegetables are soft.
- Take off the heat and add the chopped parsley. Pour everything into a blender and blend on high speed until smooth. It will be a beautiful green with bits of dark speckled through (which is the kale). Garnish with lime zest and parsley.
Nutrition Facts : Calories 182 calories, Fat 8 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 14 grams carbohydrates, Sugar 4 grams sugar, Fiber 5 grams fiber, Protein 10 grams protein, Sodium 0.7 milligram of sodium
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