Healthy And Hearty Greens Soup Recipe

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Mia Published: December 22, 2020 Modified: June 1, 2021

How To Make Healthy And Hearty Greens Soup

Enjoy a bowl of this tasty, healthy, and hearty greens soup made with asparagus, broccoli, spinach, kale, and avocado, topped with spiced nuts.

Preparation: 7 minutes
Cooking: 13 minutes
Total: 20 minutes

Serves:

Ingredients

For Spiced Seeds and Nuts:

  • 1cuphazelnuts,toasted, crushed
  • 1tbspnigella seed
  • 1tbspsesame seed,toasted
  • ½tspcinnamon,ground
  • 1tspturmeric,ground
  • ¼tspcoriander,ground
  • ¼tspcayenne pepper
  • ½tspgarlic powder
  • ¼tspginger,ground
  • kosher salt and pepper,to taste

For Soup:

  • 2tbspolive oil
  • 1cupcarrot,diced
  • 2cupsyellow onion,diced
  • 1cupcelery,diced
  • 1cupparsnip,diced
  • 5garlic cloves,minced
  • kosher salt and pepper,to taste
  • 2cupsbroccoli,florets
  • 2cupsasparagus,chopped
  • 3cupsvegetable broth
  • 1lemon,juiced
  • 2bunches of lacinato kale,sliced
  • 10ozspinach,fresh
  • coconut cream,for serving
  • ¼cupchia seeds,for serving
  • avocado,sliced, for serving

Instructions

Spiced Seeds and Nuts:

  1. In a small bowl, combine the hazelnuts, nigella seeds, sesame seeds, cinnamon, turmeric, crushed coriander, cayenne pepper, garlic powder, ground ginger, salt, and pepper.

  2. Mix together and set aside for garnish.

Soup:

  1. Heat the olive oil in a large pot over medium-high heat. Add the carrot, onion, celery, parsnip, garlic, salt, and pepper. Stir and cook for about 10 minutes, until the vegetables are fully softened.

  2. Add the broccoli, asparagus, and vegetable broth. Bring to a boil. then add the lemon juice, kale, spinach, and stir to wilt the greens in the hot soup. Do not cook the greens for longer than about 3 minutes.

  3. Once the greens have wilted, puree the soup to the desired consistency.

  4. Serve immediately. Top with coconut cream, chia seeds, avocado, and the spiced seeds and nuts.

  5. Enjoy!

Recipe Notes

The spiced seeds and nuts can be kept in an airtight container for up to 1 week.

Nutrition

  • Calories: 367.21kcal
  • Fat: 23.51g
  • Saturated Fat: 2.33g
  • Trans Fat: 0.01g
  • Monounsaturated Fat: 14.45g
  • Polyunsaturated Fat: 5.26g
  • Carbohydrates: 35.06g
  • Fiber: 14.68g
  • Sugar: 8.95g
  • Protein: 13.14g
  • Sodium: 1092.03mg
  • Calcium: 339.70mg
  • Potassium: 1331.75mg
  • Iron: 6.65mg
  • Vitamin A: 763.07µg
  • Vitamin C: 140.53mg
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