Get Your Greens Soup (aka Shrek's Swamp Soup)
By Julie Van Rosendaal
on December 07, 2011
It’s all in the packaging. Call this Shrek’s Swamp Soup, and its greenness is
suddenly intentional, appetizing, even. Any number of greens can go into this soup. Just toss them in as you go, leaving fragile greens (such as spinach or parsley) for the end.
canola or olive oil, for cooking
1 onion, chopped
2 celery stalks, chopped (including leaves)
1 small zucchini, chopped
1 carrot, chopped
3–4 garlic cloves, peeled and chopped
1–2 cups trimmed fresh green beans 250-–500 ml
and/or asparagus, chopped
1–2 cups chopped broccoli (with stems) 250–500 ml
1 cup frozen green peas 250 ml
1–2 thin-skinned potatoes, chopped
(don’t bother peeling them)
4 cups chicken or vegetable stock, or water 1 L
1 bunch fresh baby spinach, or chopped
chard or kale (ribs removed)
a few leaves of fresh basil (optional)
1 tsp salt 5 ml
1. In a large pot, heat a generous drizzle of oil over medium-high heat. Sauté onion, celery, zucchini, carrot and garlic for 5–7 minutes, until soft. Add green beans, broccoli, peas, potatoes and stock, and additional water to barely cover the vegetables (if needed). Bring to a simmer; reduce heat and cook for about 30 minutes, until everything is tender.
2. Add spinach, basil (if using) and salt. Cook for a minute or two, until the greens wilt. Remove from heat and using a hand-held immersion blender, purée the soup in the pot. (Alternatively, process it in a blender in batches until smooth.) Serve immediately.
PER SERVING (made with 1 tbsp canola oil): 143 calories, 2 g fat (0.6 g saturated fat, 0.5 polyunsaturated fat, 1 g monounsaturated fat), 8.3 g protein, 24 g carbohydrates, 4 mg cholesterol, 4.6 g fibre.
By Julie Van Rosendaal|
December 07, 2011