The Vegan Green Soup Recipe with Coconut Oil, Spirulina, and More Superfoods
This healthy soup recipe is basically a magical superfood elixir.
This particular recipe for Green Beauty Soup is from Mia Stern, a raw food chef and certified holistic wellness counselor who specializes in plant-based nutrition. After a breast cancer scare at age 42, Stern dedicated her life to healthy eating, which she now chronicles on her blog, Organically Thin, and teaches at Brooklyn Culinary (a new cooking school starting classes in July 2017). This soup-full of fresh veggies, herbs, and other superfood ingredients such as garlic, spirulina, and coconut oil-is sure to satisfy your savory craving while serving up a huge dose of inflammation-fighting nutrients. The ingredient list might be long, but you're bound to have most of them in your pantry or fridge. Pro tip: Whip up a big batch, and you have a freezer-friendly, nutritious lunch or dinner option to save you in any "I don't feel like cooking" moment.
Green Beauty Soup
Makes: 6 servings
Total time: 35 minutes
- 3 small zucchini, sliced into 1/2-inch rounds
- Olive oil
- Garlic powder
- 2 red peppers, cored and cut into large chunks
- 2 tablespoons coconut oil
- 2 large sweet onions, chopped
- 5 gloves garlic, halved
- 1 shallot, chopped
- 1 leek, chopped and well-soaked
- Red pepper flakes
- 1 head broccoli, chopped into small pieces
- 2 cups baby arugula
- 1 bunch flat-leaf Italian parsley
- 15 large fresh basil leaves
- 2 cups sweet lettuce (like romaine, butter, Boston, or Bibb)
- 2 cups cooked white beans (cannelloni, or northern beans)
- 5 cups water
- 1 lemon, juiced and zested
- 1 tablespoon miso
- 1 teaspoon spirulina
- 1/2 cup chopped walnuts
- 1/4 cup + 1 tablespoon olive oil
- 6 shishito peppers
- 1/4 cup sun-dried tomatoes
- 3 radishes, thinly sliced (optional)
- Preheat oven to 450°F.
- Toss zucchini with olive oil, salt, pepper, and garlic powder to taste. Transfer to a parchment-lined baking sheet.
- Toss red peppers and 1 onion with olive oil, salt, pepper, and garlic powder to taste, and add to the other half of the baking sheet, separate from zucchini.
- Roast vegetables for about 20 minutes.
- While vegetables are roasting, start the soup, Warm coconut oil in a stock pot over medium heat. Add half the onion, garlic, leek, and shallot. Sauté for 8 to 10 minutes on medium heat. Season with salt and pepper and red pepper flakes.
- Add broccoli, arugula, parsley, basil, lettuce, beans, and water. Season again with salt and pepper.
- Cover and bring to a boil. Then lower temperature to low, add lemon juice, zest, miso, and spirulina.
- Remove vegetables from the oven. Add zucchini to the soup. Turn heat off and blend the soup in batches on high for about 1 minute. (Use an immersion blender for a chunkier texture.)
- Warm a skillet on the stove on low and add 1/2 cup chopped walnuts. Warm for one minute.
- Heat another skillet on medium-high heat and add a tablespoon of olive oil. When oil is hot, add six shishito peppers. Sear peppers for up to a few minutes and season with salt. Turn the heat off.
- Blend the cooked red peppers, remaining onion, sun-dried tomatoes, remaining olive oil, salt, and pepper to food processor.
- Serve soup into six bowls. Garnish each with lemon zest, microgreens, shishito peppers, walnuts, 2 tablespoons of red pepper purée, and thinly sliced radish.
Photo: Mia Stern