by Tea Master DANIELA CUBELIC
The “green juice” of soups, this vibrant emerald elixir is bursting with anti-inflammatory, alkaline, detoxifying & antioxidant-rich vegetables & herbs.
There are plenty of benefits associated with a high intake of vegetables & fruit, but for some it can be easier to load up on fruit than veggies. Soups like this are a great way to boost your intake of a variety of vegetables, which is key in a well-rounded diet, as no one vegetable can provide you with all the essential nutrients.
According to the Harvard T.H. Chan School of Public Health:
“A diet rich in vegetables & fruits can lower blood pressure, reduce the risk of heart disease & stroke, prevent some types of cancer, lower risk of eye & digestive problems, & have a positive effect upon blood sugar, which can help keep appetite in check. Eating non-starchy vegetables & fruits like apples, pears, & green leafy vegetables may even promote weight loss. Their low glycemic loads prevent blood sugar spikes that can increase hunger."
This recipe is loaded with non-starchy vegetables & leafy greens too!
The rapid cooking technique I share in this recipe:
- maximizes the potency of the nutrients in the vegetables by not over-heating them
- saves you time
- results in a delightfully vibrant, bright green colour to the finished soup
Versatile & flexible, this soup can be created from just about any combo of greens you happen to have in your fridge. It’s also a great way to use up vegetables in your fridge that may be starting to lose their freshness. This soup freezes well, so if you have too many greens on hand that you aren’t sure what to do with, this is a great option. It also makes a tasty “green sauce” over pasta, noodle or rice bowls, if you’re looking for an alternative to tomato or cream sauce—in that case, freeze it in ice cube molds so that it is very easy to thaw small quantities.
When I’ve been:
- indulging in too many carbs or sweet treats
- not getting enough vegetables in my diet
- want to give my body a reset
… this is the soup I turn to.
Get inspired with more tips, techniques & recipes - watch & learn directly from Tea Master Daniela Cubelic in this captivating VIDEO SERIES.
Learn how to make chai tea soup, tea hot chocolates, mulled cider teas, tea infused oatmeal, ice cream tea floats, tea lemonades, iced teas & more. You’ll also discover fascinating facts & info about the health benefits of tea, tea history & secrets for tea brewing.
dairy-free, gluten-free & vegan
makes 2–3 bowls, or 4–6 medium sized portionsINGREDIENTS
2 tablespoons Detox Tea (a herbal blend of rosemary, tulsi (ayurvedic “holy basil”), nettle, dandelion & blueberry leaf)
1 teaspoon salt
4 cups water (1 cup for brewing tea, 3 additional cups for cooking the soup)
Choose any combination of 3 to 4 of these green vegetables listed below. For best results try to ensure you include at least one or both of the leeks & celery in the recipe. They round out & deepen the flavours in this soup. If you’re out of both, increase the amount of broccoli, add an additional teaspoon of dried thyme along with a teaspoon of dried basil or oregano. If you’re out of broccoli, increase the amount of kale in the soup to ½ or ¾ cups.
1 medium leek, or ½ to ¾ of a large leek
2 to 4 celery stalks
1 medium or large head of broccoli or a bunch of gai lan (Chinese broccoli)
1 medium or large fennel bulb
¼ cup kale
½ cup loosely packed, chopped fresh parsley
3 to 4 teaspoons dried thyme or 1 to 2 teaspoons fresh thyme (if thyme isn’t available, use dried basil &/or oregano)
2 tablespoons of good quality olive oil
2 to 4 teaspoons flaxseed or pumpkin seed oil
optional garnish: pumpkin seeds, walnuts, pine nuts, fresh thyme, parsley
- Bring 1 cup water to a full rolling boil. Pour over 2 tablespoons Detox Tea. Steep tea in a mug with built-in strainer or in a teapot for 10 minutes. While the tea is steeping wash & chop vegetables.
- Begin by washing & chopping the leek. Cut off the top & about an inch from the green part on the opposite side. Otherwise, use the green & white parts of the leek. Chop in 1-inch rounds, then cut each round into quarters so that it cooks quickly.
- Rinse & chop broccoli (or gai lan) into 1 to 2-inch sizes. Peel any hard stems before chopping them, so you’re getting the softer, inner parts of the stems, along with the florets. Wash kale &/or fennel & chop these into approximately 1 to 2-inch sizes.
- Strain the liquid from Detox Tea into a large soup pot. Add salt, leeks & 3 cups water. Partially cover the pot with a lid, but leave the lid ajar so that steam can escape—this helps preserve nutrients in the greens because it prevents the vegetables from over-cooking due to high heat. It also retains a bright green colour in the finished soup.
- Turn stovetop to high & let it come to a boil. Once it is boiling, set the timer for 1 minute to help cook the leeks a bit before the other vegetables are added. Continue to leave the lid ajar.
- After a minute, add the remainder of the vegetables you’re adding, (except for the parsley & thyme or other herbs if using). Allow the newly added vegetables to come to a boil on high heat as well, with the lid still loosely resting on the pot. Watch closely as the pot will rapidly come to a boil. As soon as this happens, turn the temperature down to medium. Continue to leave the lid off the pot slightly off center while the soup cooks. Set the timer for 8 minutes.
- When the timer goes off, pierce the vegetables with a fork to check for tenderness. They should still be a bright green colour & no longer crisp, but steamed & a bit softened. Now add parsley, dried or fresh thyme & other herbs if using. Return the lid to rest loosely on the pot.
- Set the timer to cook for an additional 2 minutes or so, or until the parsley has turned a bright green & the herbs have released their flavour into the soup. Turn heat off & remove pot from the stovetop. Let the soup rest for a minute or two, with the lid still not on tightly.
- To purée the soup, use an immersion blender or transfer the soup to a blender. Add olive oil & then turn either style of blender to high until the texture is smooth.
- Pour into soup bowls & garnish with an additional drizzle of flaxseed or pumpkin seed oil. Garnish with pumpkin seeds, walnuts, pine nuts, fresh thyme or parsley. Add more salt to taste if desired.