Spring Greens & Basic Green Soup Recipe
For years, I've revisited different versions of this soup, adjusting the ingredients based on my inspiration at the time. The initial recipe I discovered was from a blog back in 2014, although I can't recall the name. Consider this more of a flexible guide than a strict recipe. There are countless variations you can experiment with to suit your personal tastes and nutritional goals. I've found spinach, cilantro, and the listed spices work particularly well. Let your creativity roam as freely as the spring weeds.
What Are Heirloom Beans?
Heirloom beans are passed down through generations without the interference of large-scale farm production. They come in all sorts of funky shapes, sizes, and colors, each with its own unique flavor profile and story to tell. Whether speckled, spotted, striped, or ruby red, most heirloom beans we have access to come from the West Coast US, Mexico, Colombia, or Peru. The legume family is the third largest family in the plant kingdom, all of which produce beans sealed in pods. Each shape and size is bursting with personality and history, making every meal an adventure.
BASE INGREDIENTS
1 C beans - mung, white bean or heirloom
6 C greens, or 1 head of cruciferous vegetable
8 C water
1 onion
3-5 garlic cloves depending on size & strength of flavor
2 stalks of celery chopped
2 TBSP butter, oil or ghee
1 can coconut milk
1 inch kombu
ginger
herbs - cilantro, mint, parsley, dill, lemongrass
spices - 1 TBSP mustard seeds, 1 TBSP cumin, 2 TSP coriander, 1/2 TSP turmeric
DIRECTIONS
Soak and cook the beans - I usually do a quick soak for white beans and heirlooms by bringing them to a boil, then removing from heat to soak for 1 hour. Cooking beans takes time, so it's best to do this on a day when you're at home and can prep for the rest of the week. Mung beans don’t require as much time to cook, so I soak them overnight and simmer them for 20 minutes before adding them to the soup.
In a soup pot, heat butter, oil, or ghee until glistening, then add onion and celery. Cook for 2-3 minutes before adding spices, stirring until fragrant.
Add garlic, ginger, and herb stems (typically cilantro, but match the green to the herb). After several minutes, add water, coconut milk, kombu, and beans.
Bring to a simmer, then reduce heat to low, cover, and simmer for 20 minutes. Taste the broth to adjust seasoning before adding vegetables. Add greens, broccoli, or other vegetables and simmer for an additional 10 minutes before turning off the heat.
You can choose to leave or remove the kombu, it's up to you. Blend in batches and serve with sourdough toast (see idea below), or with a seasonal salad!
FLAVOR COMBINATIONS TO TRY & THEIR BENEFITS
Spinach & Cilantro with Heirloom Beans
Spinach contains vitamin A and glutathione. Vitamin A supports skin-cell turnover, resulting in a healthy glow. Personally, I incorporate liquid Vitamin A into my supplement routine to combat dull and acne-prone skin. Greens conthlorophyll and minerals like iron, manganese, and magnesium. Like its leafy green counterparts, spinach boasts a bone-strengthening amount of vitamin K. A friend told me K for Kale, but then just remember all of the other dark greens are included.Spinach also benefits the liver and digestive tract. In Eastern Medicine (Ayurveda, Chinese Medicine, etc), the liver correlates with the season of spring. Moreover, it's rich in oxygenating chlorophyll and minerals like iron, manganese, and magnesium.
other spinach ideas: spinach and carmelized onion toast with roasted red peppers, garlic and a ricotta or soft cheese spread maybe goat?
Asparagus, Tarragon & Mint with White Beans
Asparagus stands out with its unique earthy bitterness and texture. I love to grab asparagus and eat it raw dipped in tahini and lemon. It contains folate, a B vitamin crucial for DNA synthesis and cell repair. Glutathione, an antioxidant, contributes to overall vitality by enhancing the oxygen-carrying capacity of blood. Glutathione levels decline with age, underscoring its importance. I don’t believe in wasting stems of things, but snap off the base of it, if that bothers your stomach or textural preferences.
other asparagus ideas: asparagus and white bean salad - steam a handful of garlic (scapes, if you can find them) after boiling asparagus in water for 7-10 minutes. toss with cooked beans, 1 TBSP capers, a handful of green onions, parsley, lemon juice & zest, olive oil and salt
Broccoli & Basil with White Beans
Broccoli, a fiber-rich vegetable, is packed with vitamin C, calcium, potassium, and vitamin K. Research reveals that glucosinolates, compounds with potential cancer-fighting properties, increase after light steaming. Notably, Indole-3-carbinol (I3C), found in broccoli, has garnered attention for its potential anticancer effects, particularly against estrogen-sensitive cancers. Like many plants, broccoli sprouts contain more nutrients than the mature vegetable. Broccoli doesn’t need much to shine. Roasting with olive oil and flaky salt is my preferred method, but I also steam it for the health benefits.
other brocolli ideas: steamed tossed with toasted pine nuts, sauteed red pepper & garlic, salt. serve alone or with mustard based vinaigrette.
Cauliflower & Dill with Mung Beans
Cauliflower's white, dense appearance mirrors its bone-strengthening benefits, attributed to its vitamin K content. Additionally, it offers a modest amount of calcium. Complementing vitamin K with vitamin D is crucial, especially in regions like the Pacific Northwest where sunlight exposure may be limited. High in fiber, folate, and cancer-fighting compounds, cauliflower pairs well with bold flavors such as horseradish, capers, curry spices, aged cheddar, and mustard. Definitely use the whole plant as each part, from leaf to floret are delicious and nutrious.
other cauliflower ideas: cauliflower pasta with pepper and parsley - steam cauliflower florets for a few minutes. opt for a shell-type pasta as it's similar in size and shape. heat 2 tablespoons of butter or oil in a pan, then add a onion. after a few minutes add a minced garlic clove or two, along with a teaspoon of red pepper flakes (I prefer habanero flakes). toss cauliflower and parsley with enough water to cook cauliflower. cook for a few minutes before adding cooked pasta, olive oil and salt. if you have saffron, add in a few threads with the onion.
Celeriac, Fennel & Basil with White Beans
Celeriac, or celery root, is a type of celery that is grown for its root and is about the size of a grapefruit. It can look intimidating because of it’s bumpy and tough exterior. It's great in soups, gratins, and salads because of its clean earthy flavor. Additionally, it's a rich source of vitamin C, potassium, and magnesium, making it a nutritious addition to stocks. Celery root
other uses for celeriac: celery root mash - peel potatoes and celery root and cut into large pieces. bring to boil in salted water and simmer under tender. reserve some of the cooking water for thinning the mash. add butter and milk as you please,I use about 6 tbsp per 3 lbs of veg. you could top with herb like parsley or dill, or add cheddar, gouda or parm.
Other Plants to Support Spring Health
Fennel
Dandelion
Milk Thistle
Turmeric
Chard
