If green is the colour of well-being, then this soup is a health bomb. Roasting the vegetables serves to infuse each spoonful with smoky flavour, beans add body, feta offers salty richness, and microgreens provide a sense of spring freshness. Other little greens such as mustard, arugula, clover, and radish will also be most welcomed in this blend.
Into the fire
Placing vegetables directly on a hot pan encourages them to immediately start roasting for better browning, and that equals more yum.
Roasted Broccoli Microgreen Soup
Ingredients
- 1 head broccoli, cut into small florets
- 1 large yellow onion, sliced into 1 in (2.5 cm) wedges
- 4 whole garlic cloves, peeled
- 1 Tbsp (15 mL) grapeseed oil
- 1/4 tsp (1 mL) salt
- 4 cups (1 L) vegetable broth, preferably salt free
- 2 cups (500 mL) microgreens, plus more for garnish
- 3 oz feta cheese, chopped (about 1/2 cup/125 mL), plus more for garnish
- 1 cup (250 mL) cooked or canned navy beans
- Juice of 1/2 lemon
- 1/2 tsp (2 mL) chili powder (optional)
- 3 Tbsp (45 mL) unsalted roasted sunflower seeds
- 2 Tbsp (30 mL) extra-virgin olive oil
Nutrition
Per serving:
- calories270
- protein13g
- fat13g
- saturated fat3g
- trans fat0g
- carbohydrates33g
- sugars7g
- fibre7g
- sodium316mg
Directions
01
Preheat oven to 425 F (220 C) and place a rimmed baking sheet in oven as it heats. Toss broccoli, onion, and garlic with oil and salt. Spread out on hot baking sheet and roast until broccoli is darkened in spots, about 25 minutes, stirring once.
02
Place broth, roasted vegetables, microgreens, feta, beans, lemon juice, and chili powder (if using) in blender or food processor container and blend until smooth. Warm soup in saucepan, and thin as needed with additional broth or water.
03
Serve soup garnished with additional microgreens and feta, sunflower seeds, and a drizzle of oil.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
