Springtime Vegetable Soup

I created this recipe when I first started working at Mother Earth’s a few years ago. It was springtime and I was somehow inspired to make a soup. One of my co-workers tasted it and gave me good feedback. She said that the fresh lemon juice and coconut oil gave the soup an exceptional flavor, so I wrote this on the recipe. I have been making this soup at the store each year during the Spring. I am happy to know that the customers still enjoy this recipe. And I have some new ones too! Stay tuned…

Ingredients

2-3 tbs. coconut oil*
3-4 small celery stalks—finely chopped
1 small onion—finely chopped
2-3 carrots (or parsnips)—cut into small pieces
1 bunch kale (or other leafy green: swiss chard, collards, spinach, etc.)—removed from stems and finely chopped
Water
2 vegetable boullion cubes (or to taste)–my favorite is Rapunzel brand with Herbs
3 tbs. nutritional yeast
Fresh lemon juice (from ½ lemon)
Black pepper- to taste

Heat oil in a soup pot over medium heat. Add chopped celery, onion and carrots. Sauté for a few more minutes until kale cooks down and veggies are tender. Sauté for a few minutes then add chopped kale. Add enough water to cover vegetables (5-6 cups). Add boullion, nutritional yeast, lemon juice, and black pepper. Cook on high until all veggies are well cooked (adding more water if needed). Serve warm or hot.

*Using coconut oil and fresh lemon gives this recipe its fresh and exceptional flavor!

I love adding kale to my recipes, but you can certainly use other leafy greens.. I always look to see what is the freshest, what’s in season (preferably locally grown) and what is a good price. Eat more greens!

Health Benefits of Kale

  1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.
  2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver
  3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s.
  4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoidsand flavonoids help protect against various cancers.
  5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and
  6. Kale is great for cardiovascular support. Eating more kale can help lower
  7. Kale is high in Vitamin A. Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.
  8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.
  9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility.
  10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.
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