Green on Green Soup

Vegetarian
Vegan
Gluten Free
Very Healthy
Health score
98%
Green on Green Soup
120 min.
4
267kcal

Suggestions


Welcome to a delightful culinary adventure with our Green on Green Soup! This vibrant and nourishing dish is not only a feast for the eyes but also a powerhouse of health benefits. Packed with a variety of greens, this soup is a celebration of fresh flavors and wholesome ingredients, making it the perfect choice for anyone seeking a vegetarian, vegan, and gluten-free meal.

Imagine a warm bowl of soup that combines the earthy richness of split peas, the sweetness of carrots, and the umami depth of mushrooms, all harmoniously blended with aromatic herbs like oregano and thyme. The addition of cashew butter adds a creamy texture, while nutritional yeast provides a cheesy flavor without the dairy. Each spoonful is a burst of nutrients, with a caloric breakdown that supports a balanced diet—22.65% protein, 10.03% fat, and 67.32% carbs.

Whether you're looking for a comforting meal on a chilly day or a healthy option to impress your guests, this Green on Green Soup is sure to satisfy. With a preparation time of just 120 minutes, you can easily whip up a batch that serves four, making it ideal for family dinners or meal prep for the week ahead. So grab your blender and pressure cooker, and let’s dive into this deliciously green experience that promises to nourish both body and soul!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  •  carrots cut into chunks
  • tablespoon cashew butter good (optional, but )
  • teaspoon celery salt 
  • 0.5 cup basil fresh finely chopped (or 2 tablespoons dried*)
  • cloves garlic chopped
  • pounds the salad such as kale, collards, swiss chard, spinach, romaine, bok choy chopped
  • slices optional: lemon 
  • tablespoon juice of lemon 
  • ounces mushrooms halved
  • tablespoons nutritional yeast 
  •  onion chopped
  • teaspoons oregano 
  • servings salt to taste
  • servings vanilla-flavored soy yogurt plain
  • 0.5 cup peas split rinsed drained
  •  sweet potatoes and into cut into chunks
  • teaspoon thyme leaves 
  • cups water 

Equipment

  • blender
  • stove
  • immersion blender
  • pressure cooker

Directions

  1. Place the first 6 ingredients into a large pressure cooker, seal, and bring to high pressure. Reduce heat to maintain high pressure for 8 minutes.
  2. Remove from heat and allow pressure to come down naturally while you prepare the remaining ingredients. (For stove-top cooking, simmer until split peas are tender, about 30 to 45 minutes.) When the pressure is down, use a hand blender to puree the soup. Or, blend in batches in a regular blender—be careful because this is hot and splatters easily.
  3. Add the next 6 ingredients (*and the dried basil, if you’re using it) and cook for about 30-45 minutes, until greens are completely tender.
  4. Add additional water if necessary to prevent soup from becoming too dry.
  5. Add the remaining ingredients and use your blender again to puree the greens and mushrooms until fairly smooth. Check seasoning and add salt as needed, and thin with a little water if you find it too thick.
  6. Serve with additional lemon or try it with a spoonful of plain soy yogurt stirred in.

Nutrition Facts

Calories267kcal
Protein22.65%
Fat10.03%
Carbs67.32%

Properties

Glycemic Index
92.83
Glycemic Load
8.44
Inflammation Score
-10
Nutrition Score
30.420000166997%

Flavonoids

Eriodictyol
0.56mg
Hesperetin
1.03mg
Naringenin
0.06mg
Apigenin
0.02mg
Luteolin
0.33mg
Isorhamnetin
1.38mg
Kaempferol
0.3mg
Myricetin
0.1mg
Quercetin
5.77mg

Nutrients percent of daily need

Calories:267.32kcal
13.37%
Fat:3.2g
4.93%
Saturated Fat:0.56g
3.5%
Carbohydrates:48.38g
16.13%
Net Carbohydrates:35.86g
13.04%
Sugar:9.06g
10.07%
Cholesterol:0mg
0%
Sodium:923.94mg
40.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.27g
32.54%
Vitamin A:18473.56IU
369.47%
Vitamin C:65.15mg
78.97%
Manganese:1.16mg
58.04%
Fiber:12.51g
50.05%
Folate:189.67µg
47.42%
Copper:0.81mg
40.27%
Potassium:1370.23mg
39.15%
Phosphorus:305.99mg
30.6%
Vitamin B2:0.49mg
28.53%
Vitamin K:29.86µg
28.44%
Vitamin B6:0.57mg
28.29%
Vitamin B1:0.4mg
26.9%
Magnesium:101.91mg
25.48%
Iron:4.53mg
25.19%
Vitamin B3:4.98mg
24.9%
Vitamin B5:2.26mg
22.61%
Zinc:2.19mg
14.6%
Calcium:127.84mg
12.78%
Selenium:8.08µg
11.54%
Vitamin E:0.7mg
4.68%