Why We Like It

Our friend and Eat REAL America member, Jean Green, shared this veggie loaded soup inspiration with us. As a cancer survivor, this delicious and nutritious soup was a staple in her healing journey. It’s personal preference whether or not you choose to blend it smooth – it’s incredibly good either way!

Chop the Garlic First:

6-8 garlic cloves (finely diced or minced)

Chop the fresh garlic and set aside.

(Letting the garlic sit for about 10 minutes will give it a nutritional boost – see quick tip.)

Prep the Veggies:

4 medium sweet onions (chopped, such as sweet Vidalia, Walla Walla or Maui varieties, or use white or yellow onions)
2 cups broccoli (cut into bite-size florets)
4 oz mushrooms (chopped, any variety)
1 cup cauliflower (cut into bite-size florets)
2 celery stalks (chopped, about 1 cup)

Prep and chop all of the vegetables and set aside.

Sauté the Veggies:

1 Tbsp olive oil

Add oil to a large pot over medium-high heat. When hot, add the veggies and sauté, stirring occasionally, for 8-10 minutes until they are beginning to get tender.

Add Next:

1 small zucchini (chopped, about 1 1/2 cups)
1 tsp dried dill
1 tsp dried oregano
1 tsp dried thyme
1/2 tsp ground turmeric
1/4 to 1/2 tsp crushed red pepper flakes
1/4 to 1/2 tsp salt
1/4 to 1/2 tsp black pepper

Add to the pot, along with the fresh chopped garlic and stir to combine.

Add Liquid and Bring to a Boil:

6 cups vegetable broth (low sodium)

Add to the pot, stir to combine, and bring to a boil.

Reduce heat to low and simmer covered for 8-10 minutes until all veggies are tender.

Add Greens:

2 cups kale (stems removed and leaves chopped, or use spinach or Swiss chard)

Add to the soup and stir to combine. Cook on low for 3-5 minutes, stirring occasionally, until heated through and kale leaves have wilted.

Blend the Soup (OPTIONAL):

If desired, you can blend some or all of the soup with an immersion blender, or transfer the soup in batches to a food processor or blender.

Finish the Soup:

1 to 2 tsp lemon zest (grated lemon peel)
2 Tbsp lemon juice (juice from 1 large lemon)
1/2 cup fresh chopped herbs

Add lemon zest and juice and stir to combine (to brighten the flavors).

Just before serving, top the soup with your favorite fresh herbs or micro greens.

Serve and Enjoy!

Quick Tips

When chopping fresh garlic cloves, consider using the “Chop and Stop” concept, allowing it to sit for a few minutes so it can release its natural allicin and boost its nutritional benefits. Check out our coaching tip on garlic for more info.

To make this soup even heartier (and be more of a main dish than a side dish), add 1 can (15 oz) of white beans, rinsed and drained, in with the kale. This will add valuable protein, fiber and even more key cancer-fighting nutrients!