Creamy Greens and Turkey (or Chicken!) Soup
THE WHY BEHIND THE RECIPE
This is the soup for when you feel like you just want some more GREENS in your system. You know, those days when you think to yourself “I need something green.” This soup is also perfect for the days in-between big holiday meals, or when you feel like you need to give your immune system and body an extra boost. I feel like a million bucks after eating this soup!
The trick for getting this soup a little “creamy” is taking 2 cups of the soup (before you’ve added in the turkey and broccoli etc.) and blending or pureeing it, then pouring it back in. Easy peasy.
Pro tip: Cut up your broccoli first and let it sit out on the cutting board for 10-15 minutes! This helps with the production of sulforaphane, a potent antioxidant that is formed when an enzyme called myrosinase interacts with glucoraphanin, which is a compound naturally present in broccoli. This reaction is triggered when broccoli is chopped or chewed, but it requires some time to fully develop. Allowing broccoli to rest for 10-15 minutes after cutting gives the myrosinase enzyme time to do it’s magic, significantly increasing the amount of sulforaphane available. Sulforaphane has been widely studied for its potential to support detoxification, combat inflammation, and protect against chronic diseases. So first things first, chop your broccoli!
You can use my easy weekly bone broth recipe to make the turkey or chicken stock.
Yields: 6-8 servings
Total time: ~45 minutes
Prep time = 10 minutes
Cook time = ~35 minutes
WHAT YOU NEED
SOUP BASE
2 tablespoons olive oil or avocado oil
1 tbsp fennel seeds
1 medium yellow onion, diced
2 cloves garlic, minced
2 celery stalks, diced
2 tbsp white miso
2 medium zucchinis, chopped
1 small cauliflower, chopped into florets
2 tbsp nutritional yeast
5 cups chicken or turkey broth
1 cup coconut milk
1 (14 oz) can chickpeas, drained and rinsed’
SOUP Add-Ins (post blending)
1 cup broccoli florets
1 cup peas (fresh or frozen)
2 cups dino kale or swiss chard, stems removed and chopped
3-4 cups shredded cooked turkey or chicken
1 tsp dried thyme
1/2 teaspoon ground black pepper
1 teaspoon kosher salt (adjust and add more to taste)
To serve
Lemon juice
Crème fraîche, to top (optional)
Parmesan, to top (optional)
HOW TO DO IT
Get everything out and do some chopping. Chop up everything you need, especially the broccoli to let the sulforaphane activate. See above if you are like WTF is she talking about!
Heat the olive oil or avocado oil in a large pot over medium heat. Add the fennel seeds and sauté for 1-2 minutes. Then add diced onion, garlic, celery, white miso, and 1 tsp kosher salt and sauté for 4–5 minutes until the onion is soft and translucent.
Stir in the chopped zucchini, cauliflower, and 2 tbsp nutritional yeast. Cook for another 5 minutes, stirring occasionally.
Pour in the chicken or turkey broth, coconut milk, and chickpeas. Bring the mixture to a boil, then reduce the heat to low and simmer for 10-12 minutes, allowing the flavors to meld and the vegetables to soften.
Carefully ladle about 2 cups of soup into a blender and puree until smooth. Return the pureed mixture to the pot and stir to combine.
Note: If you want more of your soup pureed vs. chunky, puree 3-4 cups of the soup!
Add the peas, broccoli, kale or swiss chard, and turkey or chicken to the pot. Stir in the dried thyme, black pepper, and kosher salt.
Simmer for 10-12 minutes or until broccoli are tender. Taste and adjust seasoning as needed. Every broth is different, so you may need to add more kosher salt at this stage!
Ladle the soup into bowls and serve warm. I like to squeeze a little lemon and add some parmesan or crème fraîche on top!
SWAPS, TIPS & TRICKS
No turkey? Use a rotisserie chicken!
Make vegetarian or vegan: Swap bone broth for veggie broth, leave out the turkey or chicken, omit parm.
Storage: Keep in the fridge for a week or in the freezer for 3 months. This soup defrosts and reheats super well!
Parmesan rind: If you have the end of a parm rind, put it in the soup and it’ll make it a little creamier and more flavorful!
Nutritional Info
Per serving, makes about 6-8 servings
Calories: 300
Carbohydrates: 18g
Fiber: 7g
Net carbs: 11g
Protein: 26g
Fat: 20g
Sodium: 1378mg
Sugar: 4g
