I am student at Hawthorn University in Nutrition Consultation. My assignment sometimes includes preparing, eating and critiquing a recipe. Included in this 3 credit hour course is a recipe by The Inner Cook – Rebecca Katz's, Emerald City Soup. I adapted it for my small family size by cutting the ingredients in half as I have it listed here. I also added a can of Coconut Milk which really made it outstanding. For crunch, I added corn tortillas. (I use Green Mountain Gringo organic). I am excited to share it with you:
Emerald City Soup
(Use organic ingredients if possible.)
1 Bunch Broccoli, washed and cut into pieces
2 Tablespoons Extra Virgin Olive Oil
1 Small Onion, chopped
1 Clove Garlic, minced
1/4 Teaspoon Red Pepper Flakes
Kale, cut into pieces (I used about 4 leaves)
4 Cups Broth (Vegetable, Chicken or Beef)* see note below
1 Tablespoon Lemon Juice
Sea Salt to taste
1 Can Coconut Milk (unsweetened and not the Lite version)
Blanch broccoli in hot water for 30 seconds. Drain in colander and immediately immerse in a bowl of ice water to retain its bright color.
Heat olive oil in skillet on medium and saute’ onion with a pinch of salt until translucent. Add the minced garlic and red pepper flakes and saute’ for 30 seconds more. Add the chopped kale with another pinch of salt and cook one minute until the kale turns bring green. Immediately remove from heat.
In a blender, blend half of the broccoli, Broth, and Kale mixture until smooth. When the color changes from pale green to vivid emerald, that’s your cue to turn off the blender. Pour into a pot, and blend the second half, adding it to the pot as well.
Add the lemon juice, salt and can of coconut milk.
Stir and heat the soup very slowly over low heat. If not salty enough, salt to taste. Serve immediately in colorful bowls or soup mugs and top with tortillas and extra red pepper flakes if desired.
If it needs to made in advance, heat it slowly, or it will lose its emerald green color and turn muddy.
Serves 3
Emerald City Soup does not freeze well, as it will not retain its vibrant green color. The soup can, however, be kept for 1 or 2 days in the refrigerator.
Note about Broth: Homemade broth is much better than buying store bought broth that is loaded with neurotoxic MSG. Bone broth contains many minerals the body can use. Simply put a chicken in a crock pot. Debone the chicken when done, and place the bones back in the crockpot with the broth, adding more water and a Tablespoon of Apple Cider Vinegar (this will help dissolve the minerals in the bone. Slowly cook for a day or two until bones are soft and crumbly (the bones will be soft enough for the family pet to enjoy). Strain and store in jars or containers and freeze for use in recipes such as Emerald City Soup. Once cooled in jars, the fat will collect at the top. This can be removed once chilled in the refrigerator.
(Use organic ingredients if possible.)
1 Bunch Broccoli, washed and cut into pieces
2 Tablespoons Extra Virgin Olive Oil
1 Small Onion, chopped
1 Clove Garlic, minced
1/4 Teaspoon Red Pepper Flakes
Kale, cut into pieces (I used about 4 leaves)
4 Cups Broth (Vegetable, Chicken or Beef)* see note below
1 Tablespoon Lemon Juice
Sea Salt to taste
1 Can Coconut Milk (unsweetened and not the Lite version)
Blanch broccoli in hot water for 30 seconds. Drain in colander and immediately immerse in a bowl of ice water to retain its bright color.
Heat olive oil in skillet on medium and saute’ onion with a pinch of salt until translucent. Add the minced garlic and red pepper flakes and saute’ for 30 seconds more. Add the chopped kale with another pinch of salt and cook one minute until the kale turns bring green. Immediately remove from heat.
In a blender, blend half of the broccoli, Broth, and Kale mixture until smooth. When the color changes from pale green to vivid emerald, that’s your cue to turn off the blender. Pour into a pot, and blend the second half, adding it to the pot as well.
Add the lemon juice, salt and can of coconut milk.
Stir and heat the soup very slowly over low heat. If not salty enough, salt to taste. Serve immediately in colorful bowls or soup mugs and top with tortillas and extra red pepper flakes if desired.
If it needs to made in advance, heat it slowly, or it will lose its emerald green color and turn muddy.
Serves 3
Emerald City Soup does not freeze well, as it will not retain its vibrant green color. The soup can, however, be kept for 1 or 2 days in the refrigerator.
Note about Broth: Homemade broth is much better than buying store bought broth that is loaded with neurotoxic MSG. Bone broth contains many minerals the body can use. Simply put a chicken in a crock pot. Debone the chicken when done, and place the bones back in the crockpot with the broth, adding more water and a Tablespoon of Apple Cider Vinegar (this will help dissolve the minerals in the bone. Slowly cook for a day or two until bones are soft and crumbly (the bones will be soft enough for the family pet to enjoy). Strain and store in jars or containers and freeze for use in recipes such as Emerald City Soup. Once cooled in jars, the fat will collect at the top. This can be removed once chilled in the refrigerator.
