Oleda’s Favorite Heart-Healthy Soup
Posted on October 05 2018
When we think fall, we think hearty soups that warm the soul. Not only can soups warm up our insides, they can actually be good for our most precious asset: our heart! The recipe that follows is one of my absolute favorites. It’s tasty, creamy and colorful. I like to serve it with some crusty, whole-grain bread that’s fresh out of the oven with just a little dab of butter ;) If you’re ambitious, you can make a loaf from scratch but if you’re like me, you can just pick one up at your local bakery.
Yield: Serves 4
Total Time: 30 minutes
- 2 green onions, chopped
- 1 red onion, chopped
- 1 Spanish onion, chopped
- 4 cloves garlic, minced
- 1 large sweet potato, peeled and diced
- 1/8 tsp ground nutmeg
- 1 1/2 cup low-sodium vegetable or chicken broth*
- 1 pkg (227 g) spinach (frozen or fresh)
- 1 cup (250 mL) frozen green peas
- 2 cups (500 mL) 1% milk
- 2 tbsp (25 mL) freshly squeezed lemon juice
- 1/4 cup 2% plain yogurt
- Fresh basil, mint or chives, to taste
Combine the onions, garlic, potato, nutmeg and broth; bring to a boil over high heat. Cover, reduce heat to medium-low and boil for an additional 15 minutes or until potatoes are fork-tender.
Remove stems from spinach then add to broth. Stir in peas. Cover and boil for about 5 minutes or until spinach is tender.
Purée soup until you have a homogenous texture (you can use a hand mixer or blender). If you use a blender, return pureed soup to pot. Add milk and heat over low heat, stirring, for 3-4 minutes until steaming (do not boil). Add lemon juice, stirring constantly; season to taste with pepper.
In a small bowl, mix the yogurt and basil, mint or chives. Ladle soup into warm bowls and add a dollop of herbed yogurt; swirl if desired.
*Making homemade chicken broth is the best way to control the amount of sodium in the broth. Simply place the carcass of a roasting chicken in a large pot. Add 1 carrot, 1 celery stalk, 1 clove of garlic, 1 onion, 1 tsp of peppercorns and a dash of sea salt. Cover with water and bring to a boil. Reduce heat to medium and let simmer for 2-4 hours (the longer the simmer time, the more intense the flavor). Strain the broth and use in your favorite recipes.