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By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

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Super Healthy Green Soup [vegan]

 
Super Healthy Green Soup [vegan]
Image © Queen of Quinoa
This recipe belongs to the top 10% of the most popular recipes.popular
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
This recipe is suitable for a paleo diet.paleo
This recipe is suitable for a primal diet.primal
 
One serving costs about $1.34

$1.34 per serving

422 people like this recipe

422 likes

This recipe is ready in 40 minutes

Ready in 40 minutes

spoonacular Score:100%

Spoonacular Score: 100%

 

Super Healthy Green Soup [vegan] is a soup that serves 4. For $1.34 per serving, this recipe covers 27% of your daily requirements of vitamins and minerals. One serving contains 174 calories, 9g of protein, and 8g of fat. Head to the store and pick up salt & pepper, shallot, olive oil, and a few other things to make it today. 422 people were glad they tried this recipe. It can be enjoyed any time, but it is especially good for Autumn. It is a good option if you're following a caveman, gluten free, primal, and vegan diet. Overall, this recipe earns an awesome spoonacular score of 100%. Similar recipes include Super Healthy Cabbage Soup (ZERO Weight Watchers Points!), Healthy Vegan Green Bean Casserole, and Healthy Green Bean Casserole (Vegan).

Ingredients

Servings:
3 cups
3 cups broccoli crowns
broccoli crowns
10 ounces
10 ounces frozen spinach
frozen spinach
2
2  garlic cloves
garlic cloves
2 tablespoons
2 tablespoons olive oil
olive oil
10 ounces
10 ounces frozen peas
frozen peas
some
some Salt & Pepper
Salt & Pepper
1
1  diced shallot
diced shallot
1.5 cups
1.5 cups vegetable broth
vegetable broth
1.5 cups
1.5 cups water
water
3 cups broccoli crowns
3 cups
broccoli crowns
10 ounces frozen spinach
10 ounces
frozen spinach
2  garlic cloves
2
garlic cloves
2 tablespoons olive oil
2 tablespoons
olive oil
10 ounces frozen peas
10 ounces
frozen peas
4 servings Salt & Pepper
4 servings
Salt & Pepper
1  diced shallot
1
diced shallot
1.5 cups vegetable broth
1.5 cups
vegetable broth
1.5 cups water
1.5 cups
water

Equipment

baking sheet
baking sheet
baking pan
baking pan
sauce pan
sauce pan
oven
oven
pot
pot
baking sheet
baking sheet
baking pan
baking pan
sauce pan
sauce pan
oven
oven
pot
pot


Instructions

Read the detailed instructions on Queen of Quinoa

Price Breakdown

Cost per Serving: $1.47
Ingredient
3 cups broccoli crowns
10 ounces frozen spinach
2 garlic cloves
2 tablespoons olive oil
10 ounces frozen peas
1 diced shallot
1 1/2 cup vegetable broth
Price
$0.60
$1.92
$0.13
$0.33
$1.62
$0.14
$1.13
$5.88

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Some bouillon/stock products contain gluten, some don't. If you are following a gluten-free diet, always read product labels carefully.

Cooking Tips

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Choose broccoli that is firm and does not have any yellow spots. Store your broccoli in your refrigerator's crisper and use within 3-5 days. The broccoli lesson in the academy has more information about selecting and storing broccoli.

  • If you don't have shallots, you can try substituting leek, onion, or green onion along with a clove of garlic. The flavor won't be the same, but it should do in a pinch.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • get more cooking tips
Disclaimer

Nutritional Information

Quickview
174 Calories
8g Protein
7g Total Fat
20g Carbs
100% Health Score
Limit These
Calories
174
9%

Fat
7g
12%

  Saturated Fat
1g
7%

Carbohydrates
20g
7%

  Sugar
6g
8%

Cholesterol
0.0mg
0%

Sodium
630mg
27%

Get Enough Of These
Protein
8g
17%

Vitamin K
354µg
338%

Vitamin A
9466IU
189%

Vitamin C
94mg
114%

Manganese
0.98mg
49%

Folate
194µg
49%

Fiber
7g
31%

Vitamin E
3mg
25%

Magnesium
93mg
23%

Vitamin B1
0.31mg
21%

Vitamin B6
0.4mg
20%

Vitamin B2
0.34mg
20%

Potassium
660mg
19%

Iron
3mg
17%

Phosphorus
162mg
16%

Calcium
149mg
15%

Copper
0.29mg
14%

Vitamin B3
2mg
12%

Selenium
7µg
11%

Zinc
1mg
11%

Vitamin B5
0.56mg
6%

covered percent of daily need

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