Tuesday, May 26, 2015

Healthy family recipe: Springtime soup

Welcome spring into your home with this seasonal soup recipe. Warmer weather gives way to local produce favorites like asparagus and green beans that make great additions to simple dishes. This soup pairs several vegetables together to create a flavorful, homemade soup that is filled with fiber.

Healthy family recipe: Springtime soup

Welcome spring into your home with this seasonal soup recipe. Warmer weather gives way to local produce favorites like asparagus and green beans that make great additions to simple dishes. This soup pairs several vegetables together to create a flavorful, homemade soup that is filled with fiber.

Ingredients:

  • 2 teaspoons of olive oil
  • 2 large cloves of garlic, chopped or minced
  • 1 leek stalk (white and light green part only), thinly sliced
  • 6 cups of low salt chicken or vegetable broth
  • 1 cup of chopped asparagus (or 15-20 thin spears)
  • 1 cup of cauliflower florets, cut into very small pieces
  • 1 cup of diced tomatoes
  • 1 cup of diced green beans
  • 1 cup of diced carrots
  • 1 cup of canned white beans, rinsed (cannellini, Great Northern, or navy)
  • 1 teaspoon of dried basil
  • ¼ teaspoon of dried thyme
  • ½ cup of fresh or frozen peas
  • Salt and black pepper to taste

Directions:

  1. Set a large pot on the stove over medium low heat and add olive oil to the pot. Once warmed, add garlic and sliced leeks. Cook until leeks are soft (around 5 minutes).
  2. To the pot, add the broth, asparagus, cauliflower florets, tomatoes, green beans, carrots, beans, basil and thyme. Bring soup to a boil. Once soup is boiling, turn down the heat to low and simmer uncovered for 15-20 minutes until vegetables are tender.
  3. Add in the peas and cook for another 1 to 2 minutes. Remove from heat and enjoy!

Serving size: 1 cup
Recipe makes about 10 servings

Additional Tips

  • Soup will be chunky! Add more broth if you like a thinner soup.
  • Add chopped leafy greens (like spinach or swiss chard) for extra fiber. If adding greens, add them when you add the peas and cook for an additional 5 minutes.
  • Grate 1 to 2 teaspoons of parmesan cheese into each bowl of soup for added flavor.

Recipe created by Liz Coover, RD, LDN.


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Anna Nguyen Healthy Kids blog Editor
Sarah Levin Allen, Ph.D., CBIS Assistant Professor of Psychology at Philadelphia College of Osteopathic Medicine
Stephen Aronoff, M.D., M.B.A. Chair of the Department of Pediatrics at Temple University Hospital
Peter Bidey, D.O. Medical Director of Family Medicine at Philadelphia College of Osteopathic Medicine
Christopher C. Chang, MD, PhD, MBA, FAAAAI, FACAAI Associate Professor of Medicine in division of Rheumatology, Allergy and Clinical Immunology at UC Davis
Katherine K. Dahlsgaard, Ph.D. Lead Psychologist of The Anxiety Behaviors Clinic at Children's Hospital of Philadelphia
Gary A. Emmett, M.D., F.A.A.P Director of Hospital Pediatrics at TJU Hospital & Pediatrics Professor at Thomas Jefferson Univ.
Magee DeFelice, M.D. Division Chief of Allergy and Immunology at Nemours/Alfred I. duPont Hospital for Children
Hazel Guinto-Ocampo, M.D. Chief of Pediatric Emergency Services at Nemours duPont Pediatrics/Bryn Mawr Hospital
Rima Himelstein, M.D. Adolescent Medicine Specialist at Crozer-Keystone Health System
Jessica Kendorski, PhD, NCSP, BCBA-D Associate Professor in School Psychology/Applied Behavior Analysis at Philadelphia College of Osteopathic Medicine
Anita Kulick President & CEO, Educating Communities for Parenting
Janet Rosenzweig, MS, PhD, MPA VP for Programs & Research for Prevent Child Abuse America
Beth Wallace Smith, R.D. Registered Dietitian at Children's Hospital of Philadelphia
Emiliano Tatar, M.D. Pediatrician at Einstein Healthcare Network Roxborough Plaza
Jeanette Trella, Pharm.D Managing Director at The Poison Control Center at CHOP
W. Douglas Tynan, Ph.D., ABPP Director of Integrated Health Care for American Psychological Association
Flaura Koplin Winston, M.D., Ph.D. Scientific Director of the Children’s Hospital of Philadelphia’s Center for Injury Research and Prevention
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