vida salveo

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Nutrition + Recipes

Fall Harvest Spinach Soup

October 18, 2021

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One cannot think well, love well, sleep well, if one has not dined well. ― Virginia Woolf

Cooler temperatures call for warmer meals. Nothing better than a warm cup of soup!

Don’t let the green color of this soup keep you away from trying it. Not only it is delicious, but it is also extremely nutritious. Think Popeye! Ha!

Spinach, like most dark, leafy greens has nutrients that offer several health benefits. It is said that only three cups of fresh spinach provides a  340% of your vitamin K needs. You’ll also get plenty of your daily manganese requirements, 25% of vitamin C, 15% of iron, and 10% of potassium.  Cooking the spinach increases its concentration of vitamin A.  You can get up to 64% of your daily value in 1/2 cup of boiled spinach.

This fall ingredient soup is actually a fantastic way to introduce, add or sneak in all these nutrients to your day.  Even my kids were pleasantly surprised after trying it.

Give it a try and enjoy!

Fall Harvest Spinach Soup

  • 3 Organic Carrots
  • 1.5 cups Organic Chickpeas (you can also use 13.4 oz can )
  • 8 ounces Organic Fresh Baby Spinach
  • 1 onion
  • Fresh Ginger (to taste-I use about 1 oz)
  • 1/3 oz Fresh Mint
  • 4 tsp Vegetable Broth
  • 1/4 cup Organic dairy Free Yogurt (I prefer Cashew Milk or Coconut Milk)
  • 2 tbsp Vegetable Oil
  • 1.5 cups Water
  • Seasonings (Mix of cumin, cinnamon, nutmeg, salt and turmeric to taste)
  1. Preheat oven to 400 F. If using dried chickpeas (Garbanzo beans) please cook. Otherwise drain, rinse and pat dry.
  2. Peel and dice carrots.
  3. Add Diced carrots, half of chickpeas, vegetable oil, seasonings to taste and a pinch of salt to a baking sheet. Roast until carrots are tender and chickpeas are crispy. About 18-20 minutes.
  4. Peel and dice the onion. If using fresh ginger, peel and mince too. Clean and pick mint leaves at this time.
  5. Heat some olive oil in a large pot over medium-high heat.
  6. Add the ginger, onion, and salt, Cook until onions are translucent and soft about 5 minutes. Add the remaining chickpeas, spinach, vegetable broth and water and salt to taste to the pot. .
  7. Bring to a boil, reduce heat to low, and cook until greens have wilted. About 5 minutes
  8. Transfer soup to a blender carefully. Add the rest of ingredients except mint leaves. Blend until smooth. Taste and season as necessary.
  9. Divide the Spinach Soup between bowls and dollop with yogurt. Top with carrots and chickpeas and add the remaining mint leaves.
  10. Enjoy!

*Tip- When transferring the hot mix to blender, remove the plastic center of the lid. Begin blending on low and finish on high to avoid splashing. Sometimes when I do this, I place a paper towel above it as an extra layer of protection.*Double ingredients if making a double serving size.

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As a nature lover, I enjoy playing in the dirt- aka gardening. I believe building your own garden helps our planet, helps our mental health, and teaches future generations. I’ve combined my love of nature and education with my homeschooling experience to bring you tips and ideas of activities and lessons for you, the kids and the whole family.

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