Here is a hearty healthy soup filled with cancer fighting cell protective plant chemicals including lycopene from tomatoes, apigenin from celery, potassium from swiss chard and rich vegetable broth, carotenoids from carrots, phytophenol carnosol from rosemary and sage, detoxifying sulphur from onions and garlic and heavy metal magnet fragrant cilantro. Culinary herbs rich in flavorful essential oils also support digestive function. A dose of protein and extra fiber come from cannellini beans which also give a rich thick texture to this soup. And, as with all Mediterranean inspired recipes, olive oil contributes not only healthy monounsaturated fats, but also Vitamins A and E. Olive oil also contains cell protective oleuropein that contributes to its tangy pungent taste and aroma. Make it extra thick and you have stew! Make it thinner and you have soup!
Vegan, Vegetarian, Dairy Free, Gluten Free, Low Glycemic, Low Cholesterol, Diabetes Friendly
Ingredients
- 2 Tablespoons Organic Extra Virgin Olive Oil
- 1/2 organic yellow or white onion
- 2 garlic cloves peeled and minced
- 2 organic carrots sliced into r ¼ inch half moons or rounds
- 2 organic celery stalks sliced into ¼ thick pieces
- 4 cups (32 oz Carton) Organic Low Sodium Vegetable Broth
- 1 15 ounce can or carton of cannellini (white) beans, drained
- 1 15 ounce can or carton of chopped tomatoes, drain and save the liquid
- 2-3 cups fresh chopped organic swiss chard or spinach (stems removed)
- 2 tablespoons dried rosemary leaves or 1 tablespoon fresh rosemary leaves
1.5 teaspoons dried sage leaves or 1 tablespoon fresh sage leaves chopped
- 2 tablespoons fresh cilantro for garnish (fresh flat leaf Italian parsley or fresh basil leaves may be substituted or combined)
- Himalayan or Celtic Sea Salt and Freshly Ground Black Pepper to taste
Preparation
- Heat olive oil over a medium heat in a large pot (do not let the oil over heat)
Add chopped onion and minced garlic, sauté until transparent
- Add chopped carrots and celery, sauté 5 minutes, stirring continuously
- Add vegetable broth and cannellini beans
- Reduce heat, Simmer 15 minutes, stirring to keep ingredients from sticking
- Stir in tomatoes and chard or spinach
- Add rosemary and sage
- Add salt and pepper to taste
- Cover the pot
- Turn off the heat
- Let the soup sit covered for at least 20 minutes to allow the complexity of the flavors to develop before serving.
- Pour into soup bowls and garnish with fresh cilantro or flat leaf parsley leaves.
This is a soup that you can make ahead of time. After turning off the heat,and cover the pot, you can let it sit to allow the flavors to become richer and more complex. This soup can be stored in glass jars in the refrigerator for several days.
Variations for Non Vegetarians: Add cubed chicken breast or white boneless fish or shrimp. If you like a really garlicky (is that a word?) soup, use 4 cloves instead of 2
Serves 6
Modified from a recipe by Joan DeVito, RD
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