Spring Recipe Series 2: Broccoli Miso Microgreens Soup
To bring the beauty of Spring into the kitchen, take advantage of the new life in nature and try experimenting with microgreens.
These tender young leaves picked from vegetables at first growth are nutritionally-dense and delicately flavourful. Adding these tiny greens to a meal can elevate even the most simple of salads, sandwiches and soups.
Microgreens are the young greens harvested immediately after sprouting from the soil. They have a more delicate flavor and texture than their mature counterparts. Like their fully grown selves, they boast a myriad of antioxidants, vitamins and minerals. But because of their small size, microgreens are able to pack a larger amount of nutrients into a smaller easily-digestible package.
This green soup highlights some beautiful Springtime vegetables while providing fibre and protein from the broccoli and beans. Miso (fermented soybean paste) is a great way to add umami to a dish without over-doing the sodium. It also is a complete source of protein and high in probiotics, vitamins and minerals.
Experiment with any type of microgreens you can find. Here I use pea shoots (high in anemia-fighting folates), spicy radish greens (high in antioxidant rich polyphenols), and sunflower greens (high in protein and Vitamins A, B, D and E).
1 tablespoon olive oil
2 cloves garlic
1 head broccoli
1 can Cannellini beans, drained and rinsed
2 tsp thyme
Salt and pepper, to taste
1 liter vegetable stock (or broth of choice)
1 tbsp miso paste
T1 bunch fresh mint
2 cups mixed microgreens (plus more for garnish)
Tip: Drain and rinse your canned beans. While the liquid that canned beans are stored in is not always unfavorable (can be used in recipes), it is high in starch, sodium and indigestible sugars which can lead to gas and bloating. One opened, put your beans in a sieve, and rinse thoroughly with cold water. Once the bubbles have reduced, they will be ready to go.
In a large saucepan, heat 1 tablespoon of olive oil over medium heat. The soup will be blended later on, so there is no need to spend time dicing the veggies. Instead, roughly chop your onion, peel and smash your garlic gloves with the flat side of a knife. Thoroughly wash your broccoli and leeks, and then roughly chop them.
Once the oil has heated up, add your onion, garlic and leeks in the pan and sauté them for for 5-10 minutes until softened and fragrant. Next add your broccoli, beans, spices, salt and pepper and finally pour in your vegetable broth. Mix in your miso paste, making sure it dissolved. Set heat to low, cover pan, and let it simmer away for 30 mins or until veggies are fork tender.
Once cooked, add your microgreens and fresh mint and using an immersion blender (or transfer to a blender), puree your soup until smooth. Taste and season to taste and then pour into serving bowls. Top with a fresh bunch of microgreens and an optional dollop of crème fraiche or cheddar cheese.
Written by Niki Zarikos, HBA, CNP
Niki is a Certified Nutritional Practitioner from Toronto, Ontario. Currently working as a Clinical Research Nutritionist at dicentra, Niki is motivated by her interests in nutraceuticals research, mental health, body image, addictions and holistic healing.
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