Triple Green Soup with Cannellini Beans & Spiced Pepitas
We’ve packed this soup with a triple-punch of greens – kale, Swiss chard and spinach. These greens contain antioxidants that help fight against oxidative stress and may help in the prevention of cancer. We’ve also added a finishing touch of pepitas (also known as pumpkin seeds), toasted with aromatic turmeric and ginger.
2 cups jarred, boxed or BPA-free-canned unsalted chopped tomatoes
4 oz Lacinato kale (aka Tuscan or dinosaur kale), stems and ribs discarded, chopped (about 2 packed cups)
4 oz Swiss chard, stems and ribs discarded, chopped (about 2 packed cups)
3 oz spinach leaves (about 3 packed cups)
1 15-oz BPA-free can unsalted cannellini beans, drained and rinsed
1/4 cup unsalted pepitas (aka pumpkin seeds)
1/2 tsp each ground turmeric and ginger
2 tbsp chopped fresh basil
In a large saucepan on medium, heat 1 tbsp oil. Add onion and cook, stirring occasionally, until translucent, about 5 minutes. Add garlic and pepper flakes (if using). Stir until fragrant, about 1 minute. Add broth, 1 cup water and tomatoes. Cover, then increase heat to medium-high and bring to a simmer.
Add kale and simmer, covered, 3 minutes. Add chard and continue simmering, covered, until greens are tender, 3 minutes more. Add spinach and beans; cover and simmer until heated through, 1 to 2 minutes.
Meanwhile, in a medium skillet on medium, heat 2 tsp oil. Add pepitas, turmeric and ginger. Toss well to combine and cook until spices are fragrant and pepitas are toasted, stirring occasionally, 4 to 6 minutes. Divide soup among 4 bowls and top with pepitas and basil. Drizzle 1 tsp of remaining oil over each bowl.
A rainbow of vegetables – butternut squash, Brussels sprouts and radicchio – makes this whole-grain bowl a powerful medley of fiber and antioxidants. We use ground turmeric to add flavor and anti-inflammatory properties to the roasted squash. Turmeric is being studied for its ability to prevent or slow the spread of cancer, so we suggest keeping it handy in your cupboard and using it liberally.
A hot bowl of stracciatella is the perfect antidote to a chill in the bones. Stracciatella means “little rags” in Italian and pertains to the straggly ribbons formed when eggs are drizzled in and cooked. Often, pastina is used in this soup, but beans are a heartier and less processed substitute. Parmesan rind adds an amazing savory quality, but freshly grated cheese will also do the trick.
In this recipe, we use a potent blend of herbs and spices – rosemary, oregano, ground ginger and turmeric – to marinate the chicken, both to bring in added antioxidants to the dish as well as to protect the chicken from any damage from the cooking process (although we cook on medium to minimize the effects as well!). Remember to opt for organic chicken whenever possible.
Quick and soothing, our healthy zuppa Toscana (Italian for Tuscan soup) is a light and refreshingly simple blend of creamy white beans, classic herbs and savory sausage. Serve with whole-grain bread on the side.