Recipe: Wilted Greens Soup

Dandelion LeavesFrom the Vitality Food Feature ‘The Bitter Tastes of Spring‘.

Greens and beans are a balanced combination of protein, fibre, vitamins and minerals. This is a perfect spring soup. Use sorrel and chives or other green herbs that are just now emerging from their long winters’ sleep.

Ingredients

  • 2 Tbsp olive oil
  • 1 sweet onion (Vidalia or Bermuda), coarsely chopped
  • 2 cloves garlic, minced
  • 1 stalk each: celery, carrot, parsnip, scrubbed and coarsely chopped
  • 6 cups vegetable or chicken stock
  • 3 Tbsp soy sauce
  • 2 tsp balsamic vinegar
  • 1 can (10oz/540g) white beans or chickpeas or lentils
  • 3 cups packed, shredded greens: mustard, dandelion, Swiss chard, or a combination

1) In a large soup pot, heat olive oil and sauté onion over medium heat until soft, about 15 minutes. Stir in garlic, celery, carrot and parsnip and cook another 5 minutes. Stir in vegetable stock, bring to a boil, reduce heat and simmer for 25 minutes, skimming off foam as required.

2) Meanwhile, rinse and drain beans or lentils. Stir beans and greens into soup and cook for 5 minutes, until beans are heated through and greens are wilted. Makes 4 to 6 servings.

Pat Crocker’s mission in life is to eat more mean greens. Author of 23 cookbooks, Crocker holds a degree in Food, Nutrition, Consumer, and Family Studies (Ryerson University, Toronto) and is a culinary herbalist with more than 1.25 million books in print and several translated into over 11 languages. She holds 2 awards from the International Herb Association and received the Gertrude H. Foster award from the Herb Society of America for Excellence in Herbal Literature. Her books, The Juicing Bible and The Vegan Cook’s Bible (Robert Rose) have won “Best in the World” awards from the International Gourmand Culinary Guild. Her book, The Herbalist's Kitchen (Sterling, 2018) earned Silver in the Health and Special Diet category from Taste Canada. Look for Pat’s latest book, Cooking with Cannabis (Sterling 2020) in bookstores this summer. Visit https://patcrocker.com/

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