Greens and Beans Soup
Creamy Greens & Beans Soup with 30 grams of protein. A nutritional powerhouse with bone-friendly nutrients. One-pot, vegan, and gluten-free.
Servings: 5 servings
Calories: 437kcal
Equipment
- Blender or immersion blender
Ingredients
- 2 tablespoon vegetable broth or water, or olive oil
- 1 medium white onion or yellow onion, chopped
- 6 scallions sliced (green and white parts)
- 4 large cloves garlic
- 1 medium jalapeño seeds and ribs removed, minced (optional)
- 5 cups collard greens or kale, leaves only, tough stems removed
- 5 cups vegetable broth or water, plus more as needed
- 4 ½ cups cooked white beans or 3 (15-ounce) cans, drained and rinsed
- ⅔ cup hemp hearts or soaked raw cashews, or sunflower seeds
- 2 packed cups fresh basil leaves
- 2 tablespoons mellow miso (white miso)
- 1 ½ teaspoons dried marjoram or thyme
- ¾ teaspoon mustard powder
- ¾ teaspoon long pepper or black pepper
- Juice of 1 lemon plus ½ teaspoon zest, plus more to taste
- Salt to taste
Optional for more protein:
- 1 cup frozen shelled edamame thawed
Instructions
- Minced the garlic 10 minutes before cooking.
- Cook aromatics: Heat the broth or oil in a large saucepan over medium-high heat. Cook the onion, scallions, garlic, and jalapeño for about 5 minutes, or until the onion is translucent.
- Cook the greens and beans: Add the collards, water, and beans, and bring the liquid to a simmer. (Optional: Add one-half cup-shelled thawed edamame with the white beans.) Cook for about 10 minutes, or until the greens have softened and the soup is warm.
- Add remaining ingredients: Remove from the heat. Add the hemp hearts, basil, miso, marjoram, mustard powder, long pepper, lemon zest, and juice. Transfer to the canister of a blender and blend on high until smooth. Or use an immersion blender to blend until the desired consistency. Add salt, black pepper, and more lemon juice to taste.
Notes
The nutrition facts include edamame.
Save time by roughly chopping the vegetables—they’ll be blended into the soup, so there’s no need to mince them finely.
For extra flavor, swap water with low-sodium vegetable broth.
Long pepper provides longevity benefits and adds a bold peppery flavor, but black pepper can be used as an alternative.
Add a longevity parsley caper topping: Finely mince 2 tablespoons reduced-sodium capers (rinsed and drained) with ½ cup curly parsley leaves. Add 2 teaspoons hemp hearts, plus an optional drizzle of extra-virgin olive oil. Mix well.
Nutrition
Calories: 437kcal | Carbohydrates: 50g | Protein: 30g | Fat: 15g | Saturated Fat: 1g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 2g | Sodium: 265mg | Potassium: 903mg | Fiber: 17g | Sugar: 4g | Vitamin A: 2019IU | Vitamin C: 21mg | Calcium: 273mg | Iron: 9mg
