Creamy Greens Soup
This earthy, nourishing soup is so delicious! Garnish with a dollop of crème
fraîche and a sprig of parsley.
Makes about 4 cups (1 L)
½
tablespoon (7 ml) extra virgin olive oil
1
tablespoon (15 ml) unsalted butter
2
small shallots (about 3 ounces; 90 ml) finely chopped
3
garlic cloves, crushed
1
small leek (about 2 ounces; 60 ml) white part only, sliced
10
ounces (295 ml) kale, hard stems discarded and roughly
chopped
1
bunch Italian parsley, stems reserved for other use and
roughly chopped
½
teaspoon (2 ml) kosher salt
¼
teaspoon (1 ml) freshly ground black pepper
3
cups (750 ml) vegetable broth
¼
cup (50 ml) heavy cream
1.
Put the oil and butter in a large saucepan set over medium heat. Once butter
is melted add the shallots, garlic and leek. Sweat ingredients together so that
they gently sauté but do not pick up any color.
2.
Add the kale, parsley, salt and pepper and stir to coat. Add the vegetable
broth and bring to a boil. Cover and reduce heat so that the soup is just
simmering. Simmer for about 30 minutes. Add the cream and continue
simmering uncovered for an additional 20 to 30 minutes.
3.
Separate the solids from the liquids and put the liquids into the blender jar
fitted with the blending blade, followed by half of the solids. Run on Low and
blend for about 10 seconds. Add the remaining solids and increase to High
to thoroughly blend, about 45 seconds. Taste and adjust seasoning accord-
ingly.
Nutritional information per serving (1 cup; 250 ml):
Calories 180 (51% from fat) • carb. 17g • pro. 6g • fat 11g • sat. fat 6g
• chol. 28mg • sod. 731mg • calc. 166mg • fiber 2g
Garden Vegetable Sauce
This all-purpose pasta sauce is a great way
to get your daily dose of vegetables.
Makes about 3 cups (750 ml)
1
tablespoon (15 ml) extra virgin olive oil
1
small onion, cut into ½-inch (1.25 cm) pieces
1
carrot, cut into ½-inch (1.25 cm) pieces
½
cup (125 ml) ½-inch (1.25 cm) cubed eggplant (not peeled)
1
celery stalk, cut into ½-inch (1.25 cm) pieces
2
garlic cloves, smashed
½
teaspoon (2 ml) sea or kosher salt, divided
½
teaspoon (2 ml) dried oregano
½
teaspoon (2 ml) dried basil
1
roasted red pepper, cut into 1-inch (2.5 cm) pieces
¼
cup (50 ml) dry white wine
1
tablespoon (15 ml) tomato paste
1
can (28-ounce; 830 ml) diced tomatoes with their juices
pinch freshly ground black pepper
1
tablespoon (15 ml) granulated sugar
1.
Put the oil into a large saucepan set over medium heat. Once oil is hot, add
the onion, carrot, eggplant, celery, garlic and ¼ teaspoon (1 ml) salt. Sauté
ingredients together so that they gently sauté and turn slightly golden.
2.
Add the oregano, basil, red pepper and wine. Cook until reduced by at least
half. Add the tomato paste, tomatoes, pepper and sugar. Bring to a boil, then
reduce heat and simmer for 35 to 40 minutes, loosely covered. Uncover and
then simmer for an additional 15 to 20 minutes longer to thicken. Turn off
heat and let sit 5 minutes.
3.
Strain the solids from the liquids and put ½ cup (125 ml) of the liquid into the
blender jar fitted with the blending blade. Add 2 cups (500 ml) of the cooked
vegetables. Pulse on High 4 times, and then run on High for 20 seconds. Add
an additional ¼ cup (50 ml) of liquid and the remaining vegetables. Pulse on
High 3 more times, and then run for about 15 seconds, or until smooth.
If you prefer a chunky sauce, do not process – rather, pulse until desired
consistency is achieved.
Nutritional information per serving (¼ cup; 50 ml):
Calories 41 (25% from fat) • carb. 7g • pro. 1g • fat 1g • sat. fat 0g
• chol. 0mg • sod. 245mg • calc. 18mg • fiber 2g
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