Hello friends. This week my babies are home due to yet another national lockdown. With all the indulgence over the holiday season, I felt it fitting to make them a delicious and healthy soup. Soup in my house is always available. My sister recently asked for this recipe, so I thought I would share it with you.
The base of the soup is a simple medley of vegetables and then it is finished with raw super greens, in order to preserve all their fabulous and healthy nutrients.
Spinach, watercress and arugula (rocket) are classed as superfoods.
"Arugula is one of the brassica family vegetables along with broccoli, cauliflower and cabbage. These vegetables are high in fiber and antioxidants, and also rich in glucosinolates, which studies show may reduce the risk of developing lung, prostate, breast and pancreatic cancer." [courtesy of Ecowatch} N
Watercress, baby leaf spinach, arugula, and curly kale. Research has shown that they have a range of cell-protecting and anti-cancer benefits, including support of the immune system.
In short, this soup is a powerhouse.
It also has curly kale in it but just a little that gets blended with the soup. Red kidney beans are added to finish and give the soup bite. For the photo I was super naughty and added some crumbly sauteed chorizo. Of course omit it when making the recipe vegetarian. I use chicken stock to elevate the flavour, but feel free to use stock of your choice including just water. It has a rich vegetable base that is pureed smooth.
Enjoy xoxo
Arugula Spinach and Watercress Soup ❦ Sopa de Agrião Espinafres e Rúcula
Makes 6 servings of 250 ml. each
30 minutes
*Try to cut the vegetables into similar size pieces for even cooking
For the puree base:
1.7 Litres to 1.8 L.* of water, or your favourite stock, I used chicken.
250 g. Potatoes, peeled and cut into 1" cubes
250 g. Carrots, peeled and cut into 1" cubes
180 g. Onion, about 1 medium, peeled and cut into chunks
140 g. Sweet potato, peeled and cut into 1" cubes
140 g, Butternut squash, peeled and cut into 1" cubes
50 g. Curly kale, roughly a small handful
A few sprigs of fresh Italian flat leaf parsley
1 Clove of garlic, peeled and left whole, optional
Important note:
* You only want to cover the vegetables completely with water plus 2 inches, meaning the vegetables are completely submerged and approximately 2 inches below the water line. If you add to much water/stock now, your puree will be too runny. So start at 1.7L and add more if needed until veggies are submerged by 2 inches. (use your fingers as a guide, approximately 2 fingers width) Reserve any unused water, stock until puree is complete so you can add some at the end if you feel it is too thick. If it's perfect discard and unused water/stock.
To finish the soup:
400g. Can of red kidney beans, rinsed and drained
50 g. Baby spinach
50 g. Watercress, leaves and stalks
50 g. Arugula ( Rocket )
Extra virgin olive oil to serve and your choice of topping ie: chorizo, poached egg, crumbled bacon, crumbled feta...the list is endless.
Place all ingredients for base in a saucepan on medium heat. Simmer on medium for 30 minutes, or until vegetables are tender.
Puree the soup using an immersion/stick blender. If you have a traditional blender you must let the soup cool to room temperature before blending.
Once pureed, keep soup on a low simmer and add all ingredients to finish soup. The residual heat will wilt the greens and heat beans through. Ladle into bowls with a generous swirl of extra virgin olive oil and your choice of toppings.