Hearty & Healthy Greens, Bean & Protein Power Soup

Garden

Okay, I love making soup no matter what season of the year it is! Using fresh vegetables from the garden is a must, but if you don't have one, you can find a lot of great vegetables at your local summer farmer's market! I shop for organic as much as possible. In my garden, I opt for organic materials and fertilizer that is natural and organically made. It takes time to read the labels, but worth it!

Here's a detailed recipe for a "Top Five Healthy Vegetable and Bean Soup with Lean Protein," designed to be heart-healthy and nutritious. I've provided options for customization and estimated nutritional information to help you tailor it to your needs.

Cuisine Type: International (adaptable based on spice choices)

Dietary Preferences: Heart-Healthy, High-Fiber, Customizable Protein, Gluten-Free (naturally)

Yields: Approximately 8 servings

Prep time: 25 minutes

Cook time: 45 minutes

Estimated Nutritional Information (per serving, based on 1 cup serving size and using chicken breast):

* Calories: 250-350 (depending on protein and oil amount)

* Protein: 20-30g

* Carbohydrates: 30-40g

* Fat: 5-10g

Note: This is an estimate. Actual values will vary based on specific ingredients and portion sizes. Use a nutrition tracking app for precise calculations.

Ingredients:

* Base Vegetables:

* 2 tablespoons olive oil (extra virgin)

* 2 large leeks, white and light green parts only, thinly sliced and thoroughly washed

* 2 medium carrots, peeled and diced

* 1 medium head of cauliflower, cut into small florets

* 1/2 medium head of green cabbage, cored and shredded

* Greens Powerhouse:

* 1 bunch kale, stems removed, chopped (about 4 cups packed)

* 1 bunch chard, stems removed, chopped (about 4 cups packed)

* 5 ounces fresh spinach, roughly chopped (about 5 cups packed)

* 1/2 cup fresh basil leaves, chopped

* Aromatics & Herbs:

* 4 cloves garlic, minced

* 1 tablespoon dried oregano

* 1 teaspoon dried thyme

* 1/2 teaspoon dried sage

* 1/4 teaspoon red pepper flakes (optional, for a little heat)

* Salt and freshly ground black pepper to taste

* Protein & Beans:

* 1.5 pounds boneless, skinless chicken breast, cut into 1/2-inch cubes (or substitute with 1 pound Italian turkey sausage, removed from casings or 1 (15-ounce) can cannellini beans, rinsed and drained)

* 2 (15-ounce) cans cannellini beans, rinsed and drained (if not using as protein substitute, use 3 cans total)

* Liquid & Flavor:

* 8 cups low-sodium chicken or vegetable broth

* 1 (14.5-ounce) can diced tomatoes, undrained

* 2 tablespoons lemon juice, freshly squeezed (or red wine vinegar)

* Optional Garnishes:

* Grated Parmesan cheese (for non-dairy, nutritional yeast or vegan parmesan)

* A drizzle of olive oil

* Fresh basil leaves

* Crusty bread for serving

Equipment:

* Large soup pot or Dutch oven

* Cutting board

* Sharp knife

* Measuring cups and spoons

Instructions:

1. Sauté the Aromatics: Heat the olive oil in a large soup pot or Dutch oven over medium heat. Add the sliced leeks and diced carrots and cook, stirring occasionally, until softened, about 5-7 minutes. Add the minced garlic and red pepper flakes (if using) and cook for another minute until fragrant, being careful not to burn the garlic.

2. Add Protein (if using):

* Chicken: Add the cubed chicken breast to the pot and cook, stirring occasionally, until browned on all sides (but not necessarily cooked through). This will take about 5-7 minutes.

* Italian Turkey Sausage: Add the sausage, breaking it up with a spoon, and cook until browned, about 7-10 minutes. Drain off any excess grease.

* Beans: If using beans as protein substitute, add them along with the other beans in step 4.

3. Incorporate the Cauliflower and Cabbage: Add the cauliflower florets and shredded cabbage to the pot. Stir to combine with the leeks, carrots, and protein (if using). Cook for another 5 minutes, stirring occasionally, to soften the cauliflower and cabbage slightly.

4. Add Beans, Tomatoes, and Broth: Stir in the cannellini beans, diced tomatoes (with their juice), and chicken or vegetable broth. Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 15 minutes.

5. Add Greens and Herbs: Stir in the chopped kale, chard, and spinach. Cover the pot and cook until the greens are wilted and tender, about 5-7 minutes. Stir in the dried oregano, thyme, and sage.

6. Season and Finish: Season the soup with salt and freshly ground black pepper to taste. Stir in the fresh basil and lemon juice (or red wine vinegar). If you used chicken, check to make sure it is cooked through, internal temperature of 165°F.

7. Adjust Consistency (Optional): If you prefer a thicker soup, you can use an immersion blender to partially blend a portion of the soup. Be careful when blending hot liquids. Alternatively, remove about 2 cups of the soup and blend it in a regular blender (in batches) before returning it to the pot.

8. Serve: Ladle the soup into bowls and garnish with grated Parmesan cheese (or nutritional yeast/vegan parmesan), a drizzle of olive oil, and fresh basil leaves, if desired. Serve with crusty bread for dipping.

Cooking Times:

* Sauté aromatics: 5-7 minutes

* Brown protein (if using): 5-10 minutes

* Cook cauliflower and cabbage: 5 minutes

* Simmer with beans, tomatoes, and broth: 15 minutes

* Wilt greens: 5-7 minutes

Serving Suggestions:

* Hearty Lunch or Dinner: Serve a large bowl of soup with a side of crusty whole-grain bread or a small salad.

* Appetizer: Offer smaller portions of the soup as a starter before a main course.

* Meal Prep: This soup is excellent for meal prepping. It stores well in the refrigerator for up to 4 days or can be frozen for longer storage.

* Customize: Add other vegetables you enjoy, such as zucchini, bell peppers, or celery. Experiment with different herbs and spices to create your own unique flavor profile.

Tips for Success:

* Wash Leeks Thoroughly: Leeks tend to trap dirt between their layers. Make sure to wash them thoroughly before slicing.

* Don't Overcook the Greens: Overcooked greens can become bitter. Add them towards the end of the cooking process and cook just until wilted.

* Use Fresh Herbs When Possible: Fresh herbs add a brighter flavor to the soup. If using dried herbs, use about half the amount called for in the recipe.

* Adjust Seasoning to Taste: Taste the soup throughout the cooking process and adjust the seasoning as needed.

* Storage: Allow the soup to cool completely before transferring it to airtight containers. Store in the refrigerator for up to 4 days or in the freezer for up to 3 months.

Enjoy your delicious and healthy soup!