Green Superfood Soup

Two words: soup season! And we’re here for it. Quick to make, super nourishing, and the perfect warm up for a winter lunch or dinner, this hearty green vegetable soup can be enjoyed chunky – if that’s your vibe – or blend it up and enjoy it smooth.

This Green Superfood Soup is packed full of seasonal vegetables and herbs and made with a base of  artisan beef bone stock made from grass fed and ethically sourced beef bones.

Moringa powder adds a natural plant protein source that is packed with antioxidants, vitamins, and minerals. And just when you think it can’t get any better, it’s topped with a delicious savoury seasoning of furikake (an excellent source of iodine), hemp hearts and hemp oil (for a boost of good fats, omegas 3 & 6) and nutritional yeast (bursting with vitamin B12) for additional flavour and nutrients.

Ingredients:

• 1 large potato, peeled and diced
• 1 Tablespoon coconut oil
• 1 shallot, thinly sliced
• 1 medium leek, thinly sliced
• 2 cloves garlic, minced
• 1 Tablespoon fresh ginger, minced
• 1 teaspoon fresh lemongrass, minced
• 1 small head broccoli, chopped
• ½ small head cauliflower, chopped
• 1 cup green beans, quartered
• 1 large zucchini, chopped
• 1 teaspoon fresh thyme, chopped
• 1.5L filtered water
• 5 Tablespoons beef bone stock
• 1 Tablespoon moringa powder
• 1 Teaspoon reishi mushroom powder (optional)
• 1 cup frozen peas
• 1 Tablespoon fresh chives, chopped
• 1 cup fresh parsley, chopped
• 2 cups baby spinach
• 2 Tablespoons hemp hearts
• 2 Tablespoons nutritional yeast
• 2 Tablespoons furikake seasoning
• Hemp seed oil

Method:

1. Chop, slice and dice all vegetables.
   
2. In a small pot, pre-cook potato pieces until just tender. Set aside.
3. In a large pot, melt coconut oil and sauté shallots with leek, garlic, ginger and lemongrass for 3-5 minutes.
4. Add the broccoli, cauliflower, beans and zucchini into the large pot with thyme and stir-fry on high heat for 1-2 minutes.
5. Add water, stock powder, moringa powder, and mushroom powder (if using) and season with salt and pepper to taste. Bring to a gentle simmer. Cook for 2-3 minutes until vegetables are vibrant and tender.
6. Add pre-cooked potatoes and peas to the soup with chopped parsley, chives and spinach. Cook until spinach greens are wilted.
7. Meanwhile combine nutritional yeast, hemp hearts and furikake seasoning in a small dish ready for serving.
8. Serve soup topped with a generous drizzle of hemp seed oil and sprinkle of the seasoning mix. Delicious with a toasted slice of Keto Loaf

Optional: If you prefer your soup blended, blend before topping with season mix and hemp oil.

Prep time: 15 minutes | Cook time: 15 minutes | Total time: 30 minutes

Nutritional information*

• Servings: 8

Amount per serve:

• Total Fat: 5g
• Total Carbohydrates: 11g
• Net Carbohydrates: 8g
• Protein: 4g

*Nutritional information is based on approximate calculations by My Fitness Pal.

{ "url": "/blog/green-superfood-soup/", "description": "Two words: soup season! And we’re here for it. Quick to make, super nourishing, and the perfect warm up for a winter lunch or dinner, this hearty green vegetable soup can be enjoyed chunky – if that’s your vibe – or blend it up and enjoy it smooth.", "recipeCategory": "Soup", "calories": "", "images": ["https://www.healthpost.co.nz/product_images/uploaded_images/210602-soup2.jpg"], "ingredients": [ "1 large potato, peeled and diced", "1 Tablespoon coconut oil", "1 shallot, thinly sliced", "1 medium leek, thinly sliced", "2 cloves garlic, minced", "1 Tablespoon fresh ginger, minced", "1 teaspoon fresh lemongrass, minced", "1 small head broccoli, chopped", "½ small head cauliflower, chopped", "1 cup green beans, quartered", "1 large zucchini, chopped", "1 teaspoon fresh thyme, chopped", "1.5L filtered water", "5 Tablespoons beef bone stock", "1 Tablespoon moringa powder", "1 Teaspoon reishi mushroom powder (optional)", "1 cup frozen peas", "1 Tablespoon fresh chives, chopped", "1 cup fresh parsley, chopped", "2 cups baby spinach", "2 Tablespoons hemp hearts", "2 Tablespoons nutritional yeast", "2 Tablespoons furikake seasoning", "Hemp seed oil" ], "instructions": [ "Chop, slice and dice all vegetables.", "In a small pot, pre-cook potato pieces until just tender. Set aside.", "In a large pot, melt coconut oil and sauté shallots with leek, garlic, ginger and lemongrass for 3-5 minutes.", "Add the broccoli, cauliflower, beans and zucchini into the large pot with thyme and stir-fry on high heat for 1-2 minutes." "Add water, stock powder, moringa powder, and mushroom powder (if using) and season with salt and pepper to taste. Bring to a gentle simmer. Cook for 2-3 minutes until vegetables are vibrant and tender.", "Add pre-cooked potatoes and peas to the soup with chopped parsley, chives and spinach. Cook until spinach greens are wilted.", "Meanwhile combine nutritional yeast, hemp hearts and furikake seasoning in a small dish ready for serving.", "Serve soup topped with a generous drizzle of hemp seed oil and sprinkle of the seasoning mix. Delicious with a toasted slice of Keto Loaf" ], "nutrition": { "totalFat": "5g", "totalCarbs": "11g", "netCarbs": "8g", "totalProtein": "4g" }, "prepTime": "15 minutes", "cookTime": "15 minutes", "totalTime": "30 minutes", "recipeYield": "", "keywords": "Green Superfood Soup" }