Get Ready for Fall with this Vegan ‘Super Green Acres’ Soup
Executive chef Mark X. Dowling from EscoffierOnline.com was kind enough to share with us his gorgeous looking recipe for ‘Super Green Acres’ fall soup.
Made with wholesome delicious ingredients, we think it’s the perfect way to celebrate the arrival of fall. Is there anything better than soup when the weather turns cold?
- 2 T. Coconut or Vegetable oil
- 1 med. yellow onion, medium diced
- 3 garlic cloves, thin sliced
- ½ jalapeno pepper, small dice ( use ¾’s if desired for more heat),
- 2 Idaho © Yukon Gold Potatoes, peeled and coarsely chopped
- 2 cups of coarsely chopped washed Kale (Tuscan kale, curly gray-green kale and/or red Russian kale
- 1pt. Veg stock or Water
- 2 cups of coarsely chopped washed Spinach (purchase with roots for max freshness, then remove root and stem before prep for other uses)
- 1 cup coarsely chopped washed Curly Parsley
- Zest of 1 Navel Orange
- Juice of ½ a lemon
- ½ cup of Unflavored Soy Milk, or ½- cup of Cashew Cream ( see attached recipe optional)
- 1/8 tsp. Coarse or Sea Salt
- ½ tsp. Whole Flax Seeds
- 1/8 tsp. Freshly Ground Tellicherry Black Pepper
- 2 Spinach leaves as Garnish cut chiffonade ( thin strips)
1) In a saucepan or soup pot heat oil until hot but not smoking, sweat onion, garlic and chili until translucent. Add diced potatoes and veg stock or water.
2) Cook until potatoes are soft. Add 2 cups each of chopped kale and spinach and 1 cup of parsley. Cook until wilted and soft uncovered to keep green. Add orange zest.
3) Using a blender puree soup on high speed until smooth. Add Soy milk or Cashew Cream (see below for cashew cream recipe and make ahead of time) to achieve desired consistency. Be careful not to cover the soup entirely in the blender, need some venting for heat buildup as you puree. You don’t want to burn yourself!
4) Season with salt and pepper, add lemon juice. Taste finished soup, adjust seasoning and texture as desired.
5) Garnish with chiffonade of spinach and a sprinkle with Flax Seeds.
A dairy-free ‘cream’ substitute, when a nice creamy perfectly smooth mouth feel is desired. This preparation is very low in Cholesterol and Sodium and a good source of Magnesium, Phosphorus, Copper and Manganese, and has a better texture and flavor than Soy milk.
Ingredients for Cashew Cream:
3 cups whole raw cashews (avoid buying broken pieces, lightly salted and toasted cashews can also be used)
Spring or mineral water (cold)
Place the cashews in a bowl and rinse well under running cold tap water. Drain and add enough water to cover. Cover with lid or plastic wrap and refrigerate overnight.
1. When ready to make the cream. Drain the cashews and rinse again under cold water again.
2. Place the cashews on high speed blender with enough fresh cold spring or mineral water to cover them by 1 inch. Blend on high for several minutes until very smooth.
4. Use as desired in place of Cream. Produces about 4-1/2 cups.
To get you motivated, here are some of the health benefits of the delicious ingredients in the soup!
KALE: A nutritional powerhouse that tastes wonderful when properly cooked, kale is one of nature’s best sources of vitamins A, C and K and a very good source of copper, potassium, iron, manganese and phosphorus. The flavonoids and sulfur-containing compounds called glucosinolates are believed to have antioxidant properties, as are two other compounds that kale delivers zeaxanthin and lutein, both thought to play a role in protecting the eyes.
CASHEWS: Not only do cashews have a lower fat content than most other nuts, approximately 75% of their fat is unsaturated fatty acids, plus about 75% of this unsaturated fatty acid content is oleic acid, the same heart-healthy monounsaturated fat found in olive oil. Studies show that oleic acid promotes good cardiovascular health, even in individuals with diabetes. Studies of diabetic patients show that monounsaturated fat, when added to a low-fat diet, can help to reduce high triglyceride levels. Triglycerides are a form in which fats are carried in the blood, and high triglyceride levels are associated with an increased risk for heart disease, so ensuring you have some monounsaturated fats in your diet by enjoying cashews is a good idea, especially for persons with diabetes.
Photo Credit: Shutterstock