Name: Healthy Green Soup with Lemon and Cayenne Recipe
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Yield: 6
Cuisine: International
Ingredients: 2 tbsp extra-virgin olive oil; 2 large yellow onions; 1 tsp salt; 2 tbsp water; ¼ cup arborio rice; 1 large bunch kale; 14 cups spinach; 4 cups vegetable broth; Cayenne pepper; 1 tbsp lemon juice; brown basmati rice; chickpeas

Dive into the refreshing, vibrant flavors of this healthy green soup with lemon and cayenne. A perfect balance between the richness of leafy greens and the spice of cayenne pepper, this soup is sure to rejuvenate your senses. The tangy freshness of lemon serves as the perfect finishing touch. This recipe is a well-rounded blend of taste and health.

Photos of Healthy Green Soup with Lemon and Cayenne Recipe

Some ingredients in this recipe such as arborio rice, kale, and cayenne pepper might not be typically available in your pantry. Arborio rice is an Italian short-grain rice, known for its high starch content, making it ideal for recipes requiring a creamy texture. Kale is a nutrient-rich leafy green, a bit tougher than spinach but it gets tender when cooked. Cayenne pepper is a type of chili pepper, ground into a powder and used to add heat to dishes.

Ingredients for Healthy Green Soup with Lemon and Cayenne

Extra-virgin olive oil: This oil is made from pure, cold-pressed olives. It serves as a healthy cooking base and adds a depth of flavor.

Yellow onions: They add a sweet and tangy flavor to the soup.

Salt: Enhances the flavor of other ingredients.

Arborio rice: This type of rice adds creaminess to the soup.

Kale: A superfood loaded with nutrients, adds bulk and texture to the soup.

Spinach: Another healthy green that brings soft texture and subtle flavor.

Vegetable broth: It serves as a flavorful liquid base for the soup.

Cayenne pepper: Adds a spicy kick to the soup.

Lemon juice: Its tanginess balances the spice and brings brightness to the dish.

Brown basmati rice: A healthier alternative to white rice, works as a filling addition.

Chickpeas: They add a hearty element to the soup, making it more satisfying.

One reader, Carmon Sample says:

This healthy green soup with lemon and cayenne recipe is a game-changer! The flavors are so vibrant and refreshing. The combination of kale, spinach, and cayenne gives it a perfect kick. The touch of lemon adds a zesty twist. It's a must-try for anyone looking for a nutritious and delicious meal.

Carmon Sample

Techniques Required for Making This Healthy Soup

How to caramelize onions: Caramelizing onions involves cooking them slowly over low heat until they turn a deep, rich brown color, which intensifies their natural sweetness and flavor. This process can take around 25-30 minutes, and it's important to stir the onions frequently to prevent burning.

How to puree soup: After the soup is cooked, use an immersion blender to puree it directly in the pot until it reaches a smooth consistency. Alternatively, if using a regular blender, puree the soup in batches until smooth.

How to garnish with a drizzle of olive oil: Drizzle a small amount of high-quality extra-virgin olive oil over the surface of the soup just before serving to enhance its flavor and add a luxurious touch.

How to serve with lemon wedges and freshly ground black pepper: When serving the soup, provide lemon wedges and a pepper grinder on the side, allowing diners to add a squeeze of fresh lemon juice and a sprinkle of black pepper to their individual bowls according to their taste preferences.

How To Make Healthy Green Soup with Lemon and Cayenne

Green food can taste amazing, just like this green soup. Caramelized onions, cayenne pepper, and lemon boost the flavors of the leafy greens.

Preparation: 15 minutes

Cooking: 45 minutes

Total: 1 hour

Serves:

Ingredients

2tbspextra-virgin olive oilplus more for garnish
2largeyellow onionschopped
1tspsaltdivided
2tbspwaterplus 3 cups, divided
¼cuparborio ricerinsed
1largebunch kaleor green chard, preferably organic, about 1 lb
14cupsspinachgently packed, or baby cooking greens, like chard, preferably organic, about 12 oz
4cupsvegetable broth
cayenne pepperbig pinch, to taste
1tbsplemon juiceor more to taste
brown basmati ricecooked, optional
chickpeasoptional

Instructions

Remove the ribs from the kale and discard or save them for another recipe. Coarsely chop or tear the kale leaves.
Trim any tough stems from the spinach or baby greens and roughly chop the leaves.
Heat oil in a large skillet over medium-high heat. Add onions and ¼ teaspoon of salt. Cook, stirring frequently, for about 5 minutes until the onions begin to brown.
Reduce the heat to low, add 2 tablespoons of water, and cover the skillet. Cook for about 25 to 30 minutes until the onions are greatly reduced and have a deep caramel color.
Stir frequently while the pan is still hot and occasionally once the pan has cooled down.
While the onions are cooking, combine the remaining 3 cups of water and ¾ teaspoon of salt in a soup pot or Dutch oven. Add rice and bring the water to a boil. Reduce heat to maintain a simmer, cover, and cook for 15 minutes.
When the rice has cooked for 15 minutes, stir in the chard greens or kale. Return to a simmer; cover and cook for 10 minutes.
When the onions are caramelized, stir a little of the simmering liquid into them. Then add the onion mixture to the rice along with the spinach, vegetable broth, and cayenne.
Return to a simmer, cover, and cook, stirring once, for about 5 minutes until the spinach is tender but still bright green.
Puree the soup in the pot with an immersion blender until perfectly smooth, or in a regular blender in batches.
Stir in lemon juice. Taste and add more lemon juice, sea salt, or cayenne pepper, if desired. Garnish each bowl of soup with a drizzle of olive oil.
Divide the soup into bowls if serving it as a bisque, or serve in bowls over cooked rice and chickpeas for a more complete meal.
Garnish soup with a swirl of olive oil if desired, then serve with lemon wedges and freshly ground black pepper on the side.

Nutrition

Calories: 128.25kcal
Fat: 5.32g
Saturated Fat: 0.75g
Monounsaturated Fat: 3.37g
Polyunsaturated Fat: 0.76g
Carbohydrates: 17.87g
Fiber: 4.20g
Sugar: 3.51g
Protein: 4.94g
Sodium: 485.15mg
Calcium: 150.34mg
Potassium: 685.71mg
Iron: 3.03mg
Vitamin A: 542.93µg
Vitamin C: 75.02mg

Helpful Technique Tip for Preparing Healthy Green Soup with Lemon and Cayenne

When pureeing the soup with an immersion blender, make sure to blend it until it's perfectly smooth for the best texture. If you don't have an immersion blender, you can use a regular blender. Just be sure to blend the soup in batches and be careful when transferring the hot soup. Also, when adding the lemon juice, start with a small amount and taste as you go. This will allow you to adjust the acidity of the soup to your liking.

Time-Saving Tips for Preparing Healthy Green Soup with Lemon and Cayenne

Prep ahead: Chop and prepare the onions, kale, and spinach the night before to save time when making the soup.

Use a food processor: Use a food processor to quickly chop the onions, kale, and spinach for the soup, saving time and effort.

Multi-task: While the onions are caramelizing, use that time to prepare the rice and greens, maximizing efficiency in the kitchen.

Invest in an immersion blender: An immersion blender makes pureeing the soup quick and easy, saving time and reducing cleanup.

Cook in batches: If using a regular blender, puree the soup in batches to ensure a smooth consistency and save time.

Substitute Ingredients For Healthy Green Soup with Lemon and Cayenne Recipe

extra-virgin olive oil - Substitute with avocado oil: Avocado oil has a similar smoke point and a mild flavor, making it a suitable substitute for extra-virgin olive oil.
yellow onions - Substitute with white onions: White onions have a slightly milder flavor compared to yellow onions and can be used as a substitute in this recipe.
arborio rice - Substitute with short-grain brown rice: Short-grain brown rice can be used as a healthier alternative to arborio rice, providing a nuttier flavor and more nutrients.
kale - Substitute with Swiss chard: Swiss chard can be used as a substitute for kale, offering a similar texture and flavor profile in the soup.
spinach - Substitute with chard: Chard can be used as a substitute for spinach, providing a similar texture and flavor to the soup.
vegetable broth - Substitute with chicken broth: If you're not strictly vegetarian, chicken broth can be used as a substitute for vegetable broth, adding a different depth of flavor to the soup.
cayenne pepper - Substitute with paprika: Paprika can be used as a milder substitute for cayenne pepper, providing a similar color and flavor without the intense heat.
brown basmati rice - Substitute with quinoa: Quinoa can be used as a gluten-free substitute for brown basmati rice, offering a complete protein and nutty flavor to the dish.
chickpeas - Substitute with white beans: White beans can be used as a substitute for chickpeas, providing a creamy texture and mild flavor in the soup.

Best Way to Present This Delicious Green Soup

Elevate the plating: When presenting the healthy green soup with lemon and cayenne, focus on creating an elegant and refined presentation. Use wide-rimmed bowls to showcase the vibrant green color of the soup and allow for a generous garnish.
Garnish with precision: Carefully place a small mound of cooked brown basmati rice in the center of the soup, using a ring mold for a clean and professional appearance. Sprinkle a few chickpeas around the rice for texture and visual interest.
Incorporate color contrast: Introduce a pop of color by adding a delicate drizzle of extra-virgin olive oil on top of the soup. This not only enhances the flavor but also creates a visually appealing contrast against the vibrant green backdrop.
Lemon wedge placement: Place a small lemon wedge on the rim of each bowl for a touch of freshness. Ensure that the lemon wedges are positioned neatly and with precision, adding a hint of citrus aroma to the overall presentation.
Attention to detail: Before serving, wipe the edges of the bowls to remove any drips or spills, ensuring a clean and polished presentation that reflects attention to detail and professionalism.
Final touch with black pepper: Just before serving, add a sprinkle of freshly ground black pepper over the soup. This not only enhances the flavor but also adds a subtle visual element to the dish.
Serve with elegance: Present the soup with confidence and grace, ensuring that each bowl is placed gently on the table to maintain the integrity of the presentation.

Essential Tools for Making Healthy Green Soup with Lemon and Cayenne

Large skillet: A large skillet is used for cooking the onions over medium-high heat until they begin to brown.
Soup pot or Dutch oven: A soup pot or Dutch oven is used to cook the rice and greens, and to simmer the soup.
Immersion blender: An immersion blender is used to puree the soup until it is perfectly smooth.
Regular blender: A regular blender can be used in batches to puree the soup until it is smooth.
Knife: A knife is used to remove the ribs from the kale and to chop or tear the kale leaves.
Cutting board: A cutting board is used as a surface for chopping the kale and other ingredients.
Lemon squeezer: A lemon squeezer can be used to extract juice from the lemon.
Measuring cups and spoons: Measuring cups and spoons are used to accurately measure the ingredients such as olive oil, lemon juice, cayenne pepper, and salt.
Stove: The stove is used for cooking the onions, simmering the soup, and boiling the rice.
Bowls: Bowls are used for serving the soup and for garnishing with a drizzle of olive oil.
Whisk: A whisk can be used to stir the soup and blend the ingredients together.
Serving ladle: A serving ladle can be used to transfer the soup into serving bowls.
Citrus reamer: A citrus reamer can be used to extract juice from the lemon.
Saucepan: A saucepan can be used to cook the rice and greens.
Can opener: A can opener is used to open the chickpeas if they are canned.
Tongs: Tongs can be used for stirring and serving the soup.
Spatula: A spatula can be used for stirring the onions while they are cooking.
Peeler: A peeler can be used to peel the onions.
Strainer: A strainer can be used to rinse and drain the chickpeas.
Grater: A grater can be used to zest the lemon for additional flavor.
Timer: A timer can be used to keep track of cooking times for the rice and greens.

Storing and Freezing Instructions for This Healthy Green Soup

This healthy green soup can be stored in an airtight container in the refrigerator for up to 5 days. Allow the soup to cool completely before transferring it to the container.
If you plan to freeze the soup, it's best to do so before adding the lemon juice. Citrus can become bitter when frozen and thawed.
To freeze, let the soup cool completely, then transfer it to freezer-safe containers or resealable bags. Leave some space at the top for expansion during freezing.
Label the containers or bags with the date and contents for easy identification.
The frozen soup can be stored in the freezer for up to 3 months.
To reheat, thaw the soup overnight in the refrigerator or use the defrost setting on your microwave.
Once thawed, transfer the soup to a pot and heat it gently over medium-low heat, stirring occasionally, until warmed through.
If you find the soup too thick after freezing and reheating, add a little vegetable broth or water to achieve the desired consistency.
Stir in the lemon juice after reheating the soup, and adjust the seasoning with salt, pepper, and cayenne to taste before serving.

How to Reheat Leftover Green Soup

Stovetop method: Transfer the leftover healthy green soup with lemon and cayenne to a saucepan. Heat it over medium-low heat, stirring occasionally, until it reaches your desired temperature. This method allows you to control the heat and ensure the soup is evenly reheated without scorching or losing its vibrant green color. If the soup appears too thick, add a splash of vegetable broth or water to thin it out.
Microwave method: Pour the leftover soup into a microwave-safe bowl. Cover the bowl with a microwave-safe lid or plastic wrap, leaving a small vent for steam to escape. Microwave on high power in 30-second intervals, stirring between each interval, until the soup is heated through. Be careful when removing the bowl from the microwave, as it may be hot. This method is quick and convenient, but be cautious not to overheat the soup, which can cause it to lose its fresh flavor and vibrant color.
Slow cooker method: If you have a larger quantity of leftover soup, consider using a slow cooker to reheat it. Transfer the soup to the slow cooker and set it on low heat. Cover and let the soup warm up for about 1-2 hours, stirring occasionally, until it reaches your desired temperature. This method is ideal for reheating larger batches of soup and helps maintain its flavor and texture.
Immersion blender method: If your leftover healthy green soup has separated or lost its creamy consistency, use an immersion blender to quickly blend the soup while reheating it. Transfer the soup to a saucepan and heat it over medium-low heat. As the soup warms up, use the immersion blender to blend it until it regains its smooth, creamy texture. This method helps to revive the soup's consistency and ensures even reheating.
Garnish and serve: Regardless of the reheating method you choose, always taste the soup before serving and adjust the seasoning if needed. You may want to add a fresh squeeze of lemon juice, a pinch of cayenne pepper, or a sprinkle of salt to brighten up the flavors. If serving the soup as a complete meal, reheat the brown basmati rice and chickpeas separately, then place them in serving bowls and ladle the hot soup over them. Garnish with a drizzle of extra-virgin olive oil and fresh herbs, if desired, for added flavor and visual appeal.

Interesting Fact About Healthy Green Soup with Lemon and Cayenne

The recipe contains kale and spinach, both of which are excellent sources of vitamins and minerals, including vitamin A, vitamin C, and iron.

Is Making This Green Soup Recipe Economical for Home Cooking?

The healthy green soup with lemon and cayenne recipe is quite cost-effective for a household. The use of affordable ingredients like kale, spinach, and chickpeas makes it budget-friendly. The recipe's versatility allows for variations based on seasonal produce, reducing costs further. The approximate cost for a household of 4 people is around $15, making it an economical choice. The overall verdict rating for this recipe is 9/10, considering its nutritional value, flavor, and affordability.

Is This Green Soup Recipe Healthy or Unhealthy?

This healthy green soup recipe is packed with nutritious ingredients that offer a variety of health benefits. The combination of kale, spinach, and vegetable broth provides a good source of vitamins A, C, and K, as well as dietary fiber and antioxidants. The addition of lemon juice adds a boost of vitamin C and helps to brighten the flavors of the soup. The use of olive oil, a healthy fat, is also beneficial for heart health. However, the recipe does include a small amount of arborio rice, which is a refined grain and may not be the most nutrient-dense choice.

To further enhance the nutritional value of this soup, consider the following suggestions:

Swap the arborio rice for a whole grain variety, such as brown rice or quinoa, to increase the fiber content and provide more complex carbohydrates
Add additional vegetables, such as carrots, celery, or zucchini, to boost the nutrient profile and add more texture to the soup
Include a source of lean protein, like cooked chicken or tofu, to make the soup more satiating and balanced
Experiment with different herbs and spices, such as garlic, ginger, or turmeric, to add more flavor and potential health benefits without increasing calorie content

Editor's Opinion on This Zesty Green Soup Recipe

The recipe for healthy green soup with lemon and cayenne is a delightful combination of nutritious ingredients. The caramelized onions add a rich depth of flavor, while the kale and spinach provide a vibrant green color and a boost of essential nutrients. The addition of cayenne pepper and lemon juice gives the soup a refreshing and spicy kick, elevating the overall taste profile. The use of brown basmati rice and chickpeas adds a hearty and satisfying element, making this soup a complete and wholesome meal. Overall, this recipe is a wonderful choice for those seeking a nourishing and flavorful dish.

Enhance Your Healthy Green Soup with Lemon and Cayenne Recipe with These Unique Side Dishes:

Roasted Garlic and Herb Quinoa: A fluffy and flavorful quinoa dish with roasted garlic and a blend of herbs, perfect for pairing with the healthy green soup.

Grilled Lemon Herb Chicken: Juicy and tender grilled chicken marinated in a zesty lemon herb sauce, adding a protein-packed element to complement the vibrant flavors of the soup.

Mango Avocado Salad with Citrus Vinaigrette: A refreshing and tangy salad featuring ripe mango, creamy avocado, and a bright citrus vinaigrette, providing a delightful contrast to the warm and comforting green soup.

Similar Recipes to Healthy Green Soup with Lemon and Cayenne

Creamy Butternut Squash Soup: This creamy butternut squash soup is the perfect comfort food for a chilly evening. It's velvety smooth and bursting with the flavors of roasted butternut squash, onions, and a hint of nutmeg. Serve it with a dollop of sour cream and a sprinkle of fresh chives for an extra touch of elegance.

Grilled Vegetable Salad: Fire up the grill and make this delicious grilled vegetable salad. Toss your favorite veggies in a zesty vinaigrette and grill them until they're charred and tender. Arrange them on a platter and drizzle with a balsamic glaze for a stunning presentation that's as beautiful as it is delicious.

Mango Coconut Chia Pudding: Indulge in a healthy and refreshing dessert with this mango coconut chia pudding. The creamy coconut milk and sweet mango puree create a luscious pudding that's perfect for a light and satisfying treat. Top it with a sprinkle of toasted coconut and a few fresh mango slices for an extra tropical flair.

Appetizer and Dessert Pairings for Healthy Green Soup with Lemon and Cayenne

Appetizers:

Savory Stuffed Mushrooms: Impress your guests with these savory stuffed mushrooms, filled with a flavorful mixture of herbs, cheese, and breadcrumbs. The perfect bite-sized appetizer to kick off any meal.

Crispy Zucchini Fritters: These crispy zucchini fritters are a delightful way to start any gathering. The golden brown exterior gives way to a tender, flavorful interior, making them a crowd-pleasing appetizer option.

Desserts:

Chocolate Mousse: Indulge in a rich and velvety chocolate mousse, topped with a dollop of whipped cream and a sprinkle of cocoa powder for an extra touch of decadence.

Berry Parfait: Layer juicy mixed berries with creamy Greek yogurt and crunchy granola for a refreshing and satisfying parfait that's perfect for any time of day.

Why trust this Healthy Green Soup with Lemon and Cayenne Recipe:

This recipe offers a delightful blend of kale, spinach, and vegetable broth, providing a powerhouse of essential nutrients. The caramelized onions add depth and richness, while the touch of lemon juice brings a refreshing zing. The use of cayenne pepper adds a subtle kick, elevating the flavors. With the addition of brown basmati rice and chickpeas, this soup becomes a wholesome and satisfying meal. The careful instructions and thoughtful combination of ingredients make this recipe a trustworthy choice for a nourishing and flavorful dish.

Share your thoughts on this Healthy Green Soup with Lemon and Cayenne Recipe in the Healthy Eating forum section. Join the discussion and let us know if you have any tips or variations to make this nutritious soup even better!

FAQ:

What is the best way to store the leftover soup?

The best way to store the leftover soup is to let it cool to room temperature and then transfer it to an airtight container. It can be stored in the refrigerator for up to 3-4 days. When reheating, gently warm it on the stovetop over low heat, stirring occasionally.

Can I freeze this soup?

Yes, you can freeze this soup. Allow it to cool completely before transferring it to a freezer-safe container. It can be stored in the freezer for up to 3 months. When ready to eat, thaw it in the refrigerator overnight and reheat it on the stovetop.

Can I substitute the arborio rice with another type of rice?

While arborio rice works best for its creamy texture, you can substitute it with other short-grain rice varieties like sushi rice or even medium-grain rice. Just keep in mind that the cooking time may vary slightly.

How can I adjust the spiciness of the soup?

You can adjust the spiciness of the soup by adding more or less cayenne pepper according to your preference. Start with a small amount, taste, and gradually add more if you desire a spicier flavor.

Can I use other greens in this soup?

Absolutely! You can experiment with different greens such as Swiss chard, collard greens, or even mustard greens. Just be mindful of the cooking time as some greens may require longer or shorter cooking periods.