Ingredients
Scale
- 6 garlic cloves, minced
- 1 tablespoon extra virgin olive oil
- 1 onion, chopped
- 4 carrots, sliced
- 6 celery stalks, sliced
- 1 medium sweet potato, unpeeled, chopped, (3″ dia)
- 1/2 teaspoon cayenne pepper
- 4 cups low sodium vegetable broth
- 4 cup broccoli, chopped
- 3 cup white beans, drained, (2, 15oz cans = 3 cups) (any variety can be used)
- 2 cups shelled edamame (thawed)
- 1 cup green peas (fresh or frozen)
- 1 cup shredded parmesan cheese
- 1/2 cup fresh cilantro, minced
At the time of serving
- 6 wasa crispbread, 1 per portion, crumbled
- 1 avocado, 2 tbsp diced per portion
Instructions
- Carefully crush garlic cloves using the back flat side of a large knife. Remove the peel and dice. Set aside.
- In a medium stockpot (4-6 qt), heat oil over medium-high heat. Add onion. Sauté until onion is translucent (about 8 minutes).
- Add carrot, celery, sweet potato, spices and broth. Bring to a boil. Reduce heat and simmer for 15 minutes.
- Add garlic, broccoli, northern beans, and edamame. Simmer an additional 5 minutes. Remove from heat.
- Using an immersion blender (or blender or food processor), carefully blend 3/4 of soup until smooth – leaving 1/4 unblended for texture (do in small batches – soup is very hot).
- Add green peas, cheese, and cilantro. Stir until cheese is melted and peas are heated thoroughly.
- At the time of serving, top with crispbread and diced avocado.
Notes
- The bioactive compounds that make broccoli and cruciferous vegetables so healthy are sensitive to heat.
- Therefore, it is recommended to cook these vegetables as lightly as possible.
- Pureed soups and chopping them very small help make the taste and texture more desirable.
- Prep Time: 30 minutes
- Cook Time: 25 minutes
- Category: Dinner
- Diet: Vegetarian
Nutrition
- Calories: 468
- Sugar: 9g
- Sodium: 480mg
- Fat: 14g
- Saturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 63g
- Fiber: 19g
- Protein: 26g
- Cholesterol: 9mg