Leafy greens are the most readily available super-food ever. They hold more nutrients and vitamins per calorie than any other food, and most people don’t realise that they are actually supposed to eat at least 2 or 3 portions of leafy greens everyday to get their required dose of vitamins A, C, E, K, B vitamins not to mention tons of minerals, fiber and even protein. Studies have shown that our green friends not only help our livers flush out all the toxins but they may play a big part in controlling food allergies, inflammatory diseases and obesity, and may even prevent the development of bowel cancers. So super they need a cape, right...?!
The beans make this really creamy and satisfying enough for a lunch or a light dinner with some yummy equally super bread. Try to buy organic where you can to get the most bang for your buck.With one delicious bowl-full, you’re nailing your daily greens requirement and some...
Your liver will truly love you for it and you're guaranteed to feel very virtuous.
2 tbspn cold pressed vigin coconut oil
2 onions (chopped)
4 cloves of garlic (chopped)
2 tspn of ground cumin
1 tspn turmeric (fresh or dried)
Thumb-sized piece of ginger (finely sliced)
200g courgettes (2 medium sized - sliced)
150 g broccoli (1 medium head of broccoli, cut into small florets - save the well washed stalk too & chop it finely)
2 big handfuls of kale ( hard stems cut off)
2 big handfuls of spinach
1 x 400g tin of white beans (cannellini or butter beans- well drained & rinsed)
800ml - 1 litre stock (either home made bone broth/good quality shop bought like Borough Bone Broth or veggie stock)
Pinch rock salt or himalayan pink salt
Pepper to taste
1 lemon (cut into wedges to serve)
Sprinkle of cumin or ground flaxseed
On a low heat, put the coconut oil in your largest heavy-based saucepan to melt for a few mins. When hot, add the onions, garlic and broccoli stalks and sautee until golden (about 6-8 mins) then add the dry spices and ginger and make sure it’s all well coated in the coconut oil. After a few minutes when it’s smelling amazing, bring it up to a medium heat and add the stock, salt and pepper and let it simmer for a few mins with the lid on. Then add the veggies that need the longest cooking first - so the broccoli, courgette and white beans go in first then put the lid on . After 5 minutes, in goes the kale then after a minute the spinach. Mix well to combine all the ingredients. Add more stock if you think it’s looking a little thin. When the kale and spinach have properly wilted, either tip the whole lot into a big blender or use a hand blender to whizz it all up for a few minutes until smooth. Then add seasoning to taste and you’re done.
Serve it up and give it a small squeeze of lemon before sprinkling a little cumin or ground flaxseed before you delve in.
Top tip - always double the recipe and freeze individual portions so you have a good stock for lazy nights!