Mean, Green, Cold-Fighting Machine

It has been raining since 8:30 this morning here in Bellingham...

That, on top of what I'm starting to believe is more cold than allergies inspired this green concoction that I plan on nomming on for the next few days. The flavors in this soup were inspired by my uncle. He's been instructed to go on a low-sodium diet, so I didn't add any salt to this soup - just BIG flavors like basil, oregano, rosemary, garlic, onion, and paprika. YUM! I don't miss the salt one bit.

Sodium is hidden in many processed foods - even ones that don't taste salty. Pay attention to the nutrition facts labels on your packaged foods, or better yet don't eat them!  "If it doesn't look like something pulled out of the ground or off a plant, you probably shouldn't be eating it" has become something of a personal mantra.

The overwhelming greenness of this soup was definitely by accident... you could use whatever veg you've got in the fridge.

 

What I used:

• 2 Tbs olive oil
• 2 cloves garlic, minced
• 1 small yellow onion, chopped
• 2 Tsp rosemary leaves, chopped
• 2 Tsp dried basil
• 2 Tsp oregano
• 1 Tsp paprika
• 2 Tsp black pepper
• 1/2 day-old avocado, smashed
• ~1.5c leftover blanched asparagus (my friend and I made sushi yesterday)
• 1 head broccoli, cut into bite-sized florettes
• 4c low-sodium vegetable broth + 4c water (or more veggie broth if you're not on a college budget)
• 1 can kidney beans (~2c), rinsed
• 1c green lentils, rinsed
• 2c raw spinach (kale would have been good, too!)

Building the Machine:

1.  Heat olive oil in large soup pot over medium heat.
2. Add garlic, onion, and basil, oregano, paprika, pepper, and rosemary, cook until onions are translucent.
3.  Smoosh in the avocado and add the broccoli and asparagus.
4. Add vegetable broth and water and return to a boil.
5. Add kidney beans, lentils and spinach. 
6. Cook on med-low heat until lentils are cooked through (~30min) or longer. I was Skyping with a friend in Minnesota so my soup simmered for over an hour.

What's in all that green stuff, anyway?

Asparagus is a great source of vitamins A, B6, and C, as well as calcium, zinc, magnesium, and fiber. Spinach is another source of vitamin A and K, the B vitamins, fiber, and iron. Avocado provides potassium, vitamins C and K, and folate. Broccoli is a rockstar: a good source of Protein, Thiamin, Pantothenic Acid, Calcium, Iron, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Riboflavin, Vitamin B6, Folate, Potassium and Manganese. Lentils are a great source of fiber and protein, as well as iron, phosphorous, and copper. 

http://nutritiondata.self.com/facts/legumes-and-legume-products/4338/2

Photo from http://thestonesoup.com/blog/2007/09/on-asparagus-and-spring/