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.