Nutrient-Dense Creamy Green Goddess Soup Recipe May Boost Your Immunity (30 Minutes) by 30Seconds Food
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Who doesn't need a healthy, delicious nutrient-dense soup in their life? This creamy high-fiber and high-protein green goddess soup recipe is not only easy to prepare, but made with wholesome, healthy ingredients that not only taste amazing, but could do great things for your overall nutrition.
"Food that is high in nutrients but relatively low in calories. Nutrient-dense foods contain vitamins, minerals, complex carbohydrates, lean protein and healthy fats. Examples of nutrient-dense foods include fruits and vegetables, whole grains, low-fat or fat-free milk products, seafood, lean meats, eggs, peas, beans and nuts," states the National Cancer Institute at the NIH. This creamy green goddess soup recipe contains three of the most nutrient-dense foods (kale, garlic and potatoes) along with superfoods like broccoli and spinach. And foods like yogurt, seeds, leafy greens and olive oil have been found to possibly boost your immune system. This delicious pureed vegetable soup recipe is health and nutrition in a bowl!
To make this creamy high-protein and high-fiber blender vegetable soup recipe you will need the following healthy, gluten-free ingredients: extra-virgin olive oil, onion, a leek, a fennel bulb (fennel is a Blue Zone ingredient!), celery, fresh garlic, potatoes, broccoli, frozen green peas, kale, baby spinach, seasoned salt, ground cumin and heavy cream.
Variation: For a vegan soup, use coconut milk instead of heavy cream.
Ladle this creamy green vegetable soup into bowls and add your favorite healthy garnishes. Serve for dinner or lunch with your favorite soup side dishes. This is also a lovely meal-prep recipe you can enjoy all week long.
Cuisine: American
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 8
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 onion, diced
- 1 leek (white part only), diced
- 1 medium fennel bulb, chopped
- 2 ribs celery, chopped
- 5 garlic cloves, minced
- 1 teaspoon seasoned salt
- 3/4 - 1 teaspoon ground cumin
- 7 1/2 cups water
- 1 medium potato, peeled and diced
- 1 head broccoli, cut into florets and stems peeled
- 1 cup frozen peas
- 5 cups kale leaves, roughly chopped (packed)
- 5 cups baby spinach, packed
- 3/4 cup heavy cream
Optional Garnishes
- croutons
- sunflower seeds
- chopped broccoli
- Greek yogurt
- extra virgin olive oil
- broccoli, finely chopped
Here's how to make it:
- Heat the olive oil in a dutch oven. Cook the onion, leek, fennel, celery and garlic over medium heat until softened, about 5 minutes. Add the seasoned salt and cumin. Add black pepper, to taste. Cook, stirring, for 1 more minute.
- Add the water, potato and broccoli. Bring to a simmer and cook, stirring occasionally, for about 6 to 7 minutes, or until the broccoli is tender. (You could substitute vegetable broth for the water, if desired.)
- Stir in the peas and cook for 1 minute. Turn off the heat.
- Add the kale. Use an immersion blender to puree.
- Add the spinach. Blend until smooth, about 2 to 3 minutes. (If you don't have an immersion blender, you can ladle the soup into a regular blender to blend. Be careful when adding hot liquids to your blender!)
- Stir in the heavy cream. Taste and add more salt and black pepper, if needed. (Don't like using heavy cream? Stir in Greek yogurt instead.)
- Ladle into serving bowls and top with desired garnishes. Store the soup in an airtight container in the fridge. Reheat in the microwave or in a saucepot over low heat.
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
Note: The content on 30Seconds.com is for informational and entertainment purposes only, and should not be considered medical advice. The information on this site should not be used to diagnose or treat a health problem or disease, and is not a substitute for professional care. Always consult your personal healthcare provider. The opinions or views expressed on 30Seconds.com do not necessarily represent those of 30Seconds or any of its employees, corporate partners or affiliates.
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