Spring Vegetable Soup with Walnut ‘Parm’ Crumble.
Ingredients: Leek, fresh spinach, flat-leaf parsley, asparagus, zucchini, carrots, frozen beans/peas (or just peas!), walnuts, white miso, nutritional yeast, lemon, red onion. Plus about 5 cups of homemade broth – a mix of vegetable/herb scraps from my fridge, salt and pepper – that I simmered for 40 minutes and strained. You can also just use water!
Prep the walnut ‘parm’ topping! Pulse the walnuts, nutritional yeast, and a pinch of salt in a food processor – until it forms a crumble. Set aside.
Wash and chop all of your veggies, and mince 2 cloves of garlic.
In a large pot, sauté the onion, leek, and garlic in 1 tbsp of olive oil. Season with salt and pepper. Cook until translucent and slightly tender.
Add the carrots, and veggie stock.
Then add the zucchini. Bring to a boil and then cover, letting the soup simmer for about 15 minutes.
Add the asparagus bottoms, and frozen peas/beans.
Add the white miso for seasoning and depth of flavor. Cover and cook the soup for another 5 minutes. Note: This image depicts part 1/3rd of the miso I used.
Now add the asparagus tops!
Toss in the fresh spinach and parsley, and turn off the heat. Cover, to let the greens cook from the heat of the soup.
Add some of the crunchy walnut crumble!
Squeeze over a little lemon for brightness! (I add fresh lemon to everything!)
My ode to spring! This light, seasonal dish offers a mix of nutrient-dense vegetables, and different textures – providing energizing nourishment, without overloading your digestive system. The fermented miso also provides probiotic benefits, supporting the gut/body during the seasonal transition. As we move into warmer weather, and away from heavy winter meals, we can start incorporating more fresh, and lightly cooked whole plants into our diets – like this! These vitamin, mineral, and fiber-rich foods are immune supporting, that are especially supportive during ‘allergy season’. Eating (somewhat) seasonally, allows us to rotate our diets – obtaining a wider spectrum of nutrients, and making our meals more varied and interesting!
- Leek, 1 (white/light green part)
- Red onion, half medium onion
- Carrots, 3 medium
- Zucchini, 3 medium
- Frozen or fresh peas and broad beans, 2 cups
- Fresh flat leaf parsley, 2 cups chopped
- Fresh spinach leaves, 2 cups chopped
- Garlic, 2 cloves
- Olive oil, 1 tbsp
- White miso, 3 heaping tbsp
- Lemon, zest and juice of 1/2 lemon
- Water, 5 cups
- Salt and pepper to taste
Crunchy ‘cheesy’ walnut topping:
- Walnuts, 1 cup
- Nutritional yeast, 3 tbsp
- Salt, 1 small pinch
1. Sautee the onion, garlic and leek in olive oil for 5 minutes – or until tender and starting to caramlize (but not brown yet). Season with salt and pepper.
2. Add the water, carrots, and zucchini. Bring up to a boil, then reduce to a simmer. Cook for about 15 minutes.
3. Stir in the white miso, and add the bottoms (tougher) part of the asparagus, plus the frozen broad beans and/or peas. Cook for 5 minutes before adding the asparagus tops, and cover to cook for another 5 minutes.
4. Meanwhile, pulse the walnuts and nutritional yeast in a food processor – as the crunchy, ‘cheesy’ topping! set aside.
5. Finally, add the chopped spinach and parsley. Turn off the heat and let it sit covered for 10 minutes – allowing the greens to wilt and get tender. Taste and add further salt and pepper to taste. Ladle some soup as is into a bowl, OR you can puree the mix into a creamy soup using a blender – whichever texture you prefer! Top with a handful of the ‘cheesy’ walnut crumble, a squeeze of fresh lemon and cracked black pepper. Enjoy!
-Asparagus is a great source of Vitamins A, C, K, B Vitamins, iron, calcium, magnesium, zinc, potassium, selenium, and fiber. This gorgeous green vegetable also contains glutathione, a compound that with anti-cancer properties. It is also a diuretic, which helps the body release fluids, thereby supporting the natural ‘detox’ of the kidneys.
– Leeks are a source of vitamins A, C, K, B vitamins, iron, calcium, magnesium and fiber. Part of the Allium family (along with onions, scallions, shallots etc.), leek also contains flavonoid antioxidants, with anti-inflammatory benefits.
– Peas are a great source of plant-based protein, iron, calcium, potassium, magnesium, zinc, vitamins C, A, K, B vitamins, and fiber.
– Spinach is rich in Vitamins A, C, E, K, B Vitamins, minerals calcium, iron, magnesium, potassium, and fiber. Spinach is special in that many of its nutrients become more bio-available, when lightly cooked as opposed to eaten raw. The key is to cook it lightly to preserve its vibrant green colour.
– Carrots are an amazing source of vitamins A, C, K, B vitamins, manganese and fiber.
– Walnuts are one of the best plant sources of Omega 3 essential omega fats, and provide plenty of protein, B Vitamins, iron, calcium, magnesium, potassium, and fiber.