Food > Recipe Directory > Courses/Meal Type > Soup > Green Superstar Soup
Green Superstar Soup Recipe
Green Superstar Soup
- Photography by
Green vegetables, such as kale, collard greens and spinach, are known nutritional superstars. They're packed with nutrients and phytochemicals – disease-fighting compounds – that help maintain good health, especially heart health. Folate (a member of the B vitamin family), vitamin E, fibre and antioxidants all contribute to the stellar nutritional rating of dark leafy greens. Add the blood cholesterol–lowering effect of the split peas and you'll have artery-friendly weaponry in a bowl.
Ingredients
- 2 tbsp (30 mL) olive or vegetable oil
- 3 stalks celery, finely chopped
- 1 large white or spanish onion, finely chopped
- 1 leek (white and light green parts only), finely chopped
- 2 cloves garlic, minced
- 3/4 cups (175 mL) green split peas
- 1 large baking potato, peeled and finely diced
- 1/2 tsp (2 mL) salt
- 1/4 tsp (1 mL) white pepper
- 10 cups (2.5 L) kale or collard greens (leaves only), chopped
- 12 oz (375 g) fresh spinach, chopped
- 4 thin slices speck, prosciutto or lean ham (optional), julienned
Preparation
In large pot, heat oil over low to medium-low heat; sweat celery, onion, leek and garlic, covered and stirring occasionally, until softened, about 10 minutes.
Stir in peas, potato, salt and pepper. Add 6 cups/1. 5 L water and bring to boil; reduce heat to low and simmer, covered, for 30 minutes.
Add kale; simmer, covered, until tender, about 12 minutes (15 to 20 minutes for collard greens). Stir in spinach; cover and simmer until tender, about 4 minutes. Ladle into serving bowls; top each with speck (if using).
Makes 8 servings.
- Serving(s)
- 8
| Per serving: about | |
|---|---|
| Calories | 206 |
| Protein | 10 g |
| Fat (total) | 4 g |
| Sat. Fat | 1 g |
| Carbohydrate | 35 g |
| Fibre | 6 g |
| Sodium | 230 mg |
| Calcium | 19 % RDI |
| Iron | 29 % RDI |
| Vitamin A | 160 % RDI |
| Vitamin C | 160 % RDI |
| Folate | 60 % RDI |
Also in this menu:
Advertisement
Source
Homemakers Magazine: February/March 2008
_
Comments
Advertisement
get your
Download of the Month
Weekly meal budget tracker
Could you cut your grocery bill without sacrificing nutrition, variety and taste? Find out by pricing out how much you're spending on your average dinner meal.
Download now!Contests
Partners
Advertisement
Advertisement
Transcontinental Media contact information
Médias Transcontinental
- Street Address
- 1100 Boulevard René-Lévesque Ouest
- Extended Address
- 24th floor
- Locality
- Montréal
- Region
- QC
- Country
- CA
- Postal Code
- H3B 4X9
- Latitude
- 45°29' 55" N
- Longitude
- 73°34' 13" W
- Work
- +1 514 392 9000
- Fax
- +1 514 392 1489