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Plant-Based

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.

None
Darren Kemper
Servings
4
Prep Time
30 min
Cook Time
30 min
Duration
60 min

Ingredients

  • 3 tbsp extra-virgin olive oil, divided
  • 1 small yellow onion, chopped
  • 2 cloves garlic, chopped
  • 1/2 tsp red pepper flakes, optional
  • 4 cups low-sodium vegetable broth
  • 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

Preparation

  1. 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.
  2. 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.
  3. 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.

Nutrition Information

  • Serving Size 2 cups soup and 1 tbsp pepitas
  • Calories 282
  • Carbohydrate Content 28 g
  • Cholesterol Content 0 mg
  • Fat Content 15 g
  • Fiber Content 10 g
  • Protein Content 10 g
  • Saturated Fat Content 2 g
  • Sodium Content 244 mg
  • Sugar Content 8 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 2 g