Are you ready to clean out your fridge? I made this 20-Ingredient Antioxidant Soup a few days ago when I found myself needing to clean out the excess of produce taking over my kitchen. Sometimes I go a little overboard at the farmers’ market and buy too many vegetables, so this is an excellent way to put them to good use.
This soup is an off-shoot of my Health-Promoting Soup that was originally inspired by Dr. Fuhrman’s Anti-Cancer Soup. You definitely don’t need to follow my recipe exactly, I would encourage you to improvise and utilize what vegetables you have. The most important parts of this recipe in my opinion for flavor are using some yam or sweet potato and using fresh vegetable juice blended with nuts for creaminess.
I started by making some fresh vegetable juice for the base using carrots, cucumber, kale, parsley and bell peppers:
I poured the juice in my Vitamix container and added some sunflower seeds and cashews. I set it aside until I was ready to blend it into a cream sauce:
Then, I heated up some water in a large pot and started water-sauteeing my vegetables. Here, you can see I used onions, celery and tomatoes:
My next step was to add two sliced yams, mushrooms, garlic and spices:
After a few minutes, that’s when I started really going crazy with the produce. I added these four ingredients:
I probably could have kept going, but I really wasn’t sure how all of these would taste together. I let the pot simmer for about 10 minutes and then added my cream sauce which was the vegetable juice blended with the nuts:
The last and final step was to batch-blend the soup in the Vitamix to make it all pureed. What resulted was pure antioxidant perfection. I topped the soup with some chopped onion, cilantro and sesame seeds (I didn’t even count these as soup ingredients which would have brought my total number of ingredients to 23!) and it looked like this:
Don’t even ask me how this tastes so good, but it does. Plus, with all of those vegetables, we are talking about a major antioxidant punch.
Here’s the recipe:
- 8 carrots
- 1 bunch kale
- 1 bunch parsley
- 1 cucumber
- 2 bell peppers
- Process vegetables through a vegetable juice and set fresh juice aside. Discard pulp or save for another use.
- 3-4 cups fresh vegetable juice (see above)
- ½ cup raw unsalted sunflower seeds
- ½ cup raw unsalted cashews
- Add ingredients to a high-speed blender and process until smooth.
- 1 onion, chopped
- 1 head celery, chopped
- 2 large tomatoes, chopped
- 5 cloves garlic, minced
- 2 yams or sweet potatoes, sliced
- ½ pound mushrooms, sliced
- 1 tablespoon marjoram
- 1 tablespoon lemon balm
- 1½ cups cooked beans (any type, I used pinto), rinsed and drained
- 3 bundles, bok choy, chopped
- 1 bunch watercress
- asparagus, 1 pound (about 16 to 20 stems)
- 2 cups broccoli sprouts, rinsed well
- fresh herbs, sesame seeds and chopped onion (optional, for topping)
- Heat up ¼ cup water in a large pot and add onion, celery and tomatoes. Cook over medium heat for several minutes.
- Add yams or sweet potatoes, mushrooms, marjoram, lemon balm and beans and cook for several more minutes.
- Simmer the pot over low heat for 5-10 minutes or until potatoes are tender.
- Next, add bok choy, watercress, asparagus and broccoli sprouts.
- Finally, stir in cream sauce and batch-process the soup until it reaches the desired consistency (be careful blending hot ingredients).
- Serve with fresh chopped herbs, onions and sesame seeds, if desired.
My goal is to provide inspiration for healthy, balanced living. You can find more links on my Recipes and Resources pages.
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