Garden Blend Soup

Name: Garden Blend Soup
Yield: Makes 2½ cups (625 ml)
Ingredients: ¼ cup (60 ml) raw sunflower seeds, soaked for 1 hour, rinsed, and drained, or ½ avocado, coarsely chopped; ¼ cup (60 ml) mung bean sprouts or pumpkin seeds, for garnish; ½ clove garlic; ¼ red jalapeño chile with seeds, or pinch cayenne; 1½ teaspoons (7 ml) lemon juice; 1 tablespoon (15 ml) light miso; ½ green onion, sliced (optional); ¼ cup (60 ml) fresh herbs (such as basil, cilantro, dill, or parsley), packed; ¾ cup (185 ml) cold or hot water; ½ apple, peeled if desired and chopped, or ½ small cucumber, peeled and chopped; ½ orange, peeled, seeded, and coarsely chopped; 4 cups (1 L) stemmed and chopped kale, packed

Preparation info

Makes
2½ cups

Difficulty
Easy

Appears in

The Kick Diabetes Cookbook

By Brenda Davis and Vesanto Melina

Published 2018

About

Kale supplies more nutritional value per calorie than almost any other food. So keep the kale in this uncooked soup, but you can vary the other vegetables to suit your taste. Sunflower seeds are soaked prior to blending to increase the bioavailability of their minerals. In cooler months, use very hot water for a warm soup.

Ingredients

4 cups (1 L) stemmed and chopped kale, packed
½ orange, peeled, seeded, and coarsely chopped

Soup
Vegan
Gluten-free

Method

Put the kale, orange, apple, water, herbs, miso, optional green onion, lemon juice, chile, and garlic in a blender and process until smooth. Add the sunflower seeds and process until smooth. Garnish with the sprouts. Serve immediately.