Kristi Whitley

Healthy Living

Super Anti Oxidant Soup

This soup is packed full of green vegetables, meaning you’re sure to get an ample amount of vitamins in every bowl!

Makes 8 1 1/2-cup servings


1 onion, chopped
2 celery stalks, sliced
2 potatoes, scrubbed and chopped
3/4 cup dry split peas, rinsed
2 bay leaves
6 cups water or vegetable stock
2 medium zucchini, chopped
1 medium broccoli stalk, chopped
1 bunch fresh spinach, washed and chopped
1/2 teaspoon dried basil
1/4 teaspoon black pepper
1/8 teaspoon cayenne pepper
1 1/2 teaspoons salt, or to taste


Place onion, celery, potatoes, split peas, and bay leaves in a large pot with water or stock and bring to a boil. Lower the heat, cover, and simmer 1 hour. Remove the bay leaves.

Add zucchini, broccoli, spinach, basil, black pepper, and cayenne and simmer 20 minutes. Transfer to a blender in several small batches and blend until completely smooth, holding the lid on tightly. Return to the pot and heat until steamy. Add salt to taste.

Per serving: 122 calories; 0.5 g fat; 0.1 g saturated fat; 3.5% calories from fat; 0 mg cholesterol; 6.7 g protein; 24.8 g carbohydrates; 2.9 g sugar; 8.6 g fiber; 494 mg sodium; 91 mg calcium; 3.1 mg iron; 27.4 mg vitamin C; 2,699 mcg Beta Carotene; 1.3 mg vitamin E

Source: Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.

Please feel free to tailor PCRM recipes to suit your individual dietary needs.