SPRING into SPRING!

Well, spring has sprung, and even though it feels different this year without the snow, new plants are popping up, and spring veggies are on the way! This time of year, the produce we can get is really remarkable – green onions, asparagus, sugar snap peas, strawberries, fresh greens, baby carrots and the list goes on!

Fresh vegetables are some of the most nutrient-dense foods per calorie - naturally low fat, high in fiber and high in plant-rich antioxidants and anthocyanins. The mysteries of antioxidants and anthocyanins (blue pigments) are still being figured out – but we know they fight cancer and improve health outcomes.

If you like a crunchy texture – a simple colorful tray of mixed vegetables is an easy option. Plan ahead by washing and chopping – they can be stored fresh in an airtight container for up to a week. Use fat-free dips like salsa, mustard with herbs mixed with Greek yogurt.

On the other hand, if you like your vegetables smooth and easy to eat, soups can provide the delicate flavors of spring and can also be a fast and nutritious way to consume more vegetables. Using fresh lemon can brighten your soup. Here is a Greek-inspired recipe that uses some spring vegetables, is vegan and gluten-free, and provides a balanced amount of fiber. 

I hope you enjoy it!

Easy Spring Vegetable Lemon Garbanzo Soup

• 

  1 tablespoon olive oil or 1/4 cup water (oil-free)

• 1/2 onion, diced

• 3 carrots, peeled and diced

• 3 cloves garlic, minced

• 7 – 8 cups vegetable broth or water (or combo)

• 1 cup whole wheat orzo

• 2 cans (15oz.) chickpeas (garbanzo beans), drained and rinsed

• 1/4 cup tahini

• 1/4 – 1/2 cup lemon juice (about 2 – 4 large lemons)

• a large handful fresh baby kale or spinach

• chopped fresh dill, to taste

• mineral salt, to taste

• fresh cracked pepper or lemon-pepper, to taste

Saute: Heat oil or water over medium heat, add onion and carrot, cook for about 5 – 7 minutes until softened and fragrant, add the garlic and saute for 1 minute more.

Simmer: Pour in the broth or water, bring to a gentle boil.

Add the orzo and chickpeas. Reduce heat to medium-low and simmer at a gentle boil for 8- 9 minutes, stirring occasionally, until orzo is tender.

Add creaminess + brightness: Remove from heat, stir in the tahini and lemon juice (start with the smaller amount of juice, adding more to taste), stir well.

Wilt the greens: Add the baby kale or spinach, give it a good stir, greens will soften and wilt within a few minutes.

Finish + season: Add as much dill as you like, and season well with salt & pepper. Soup will thicken upon standing. Add more broth or lemon juice as needed.

Serves 6

To boost protein content -stir in 1 cup of a pre-cooked protein source of your choice (shredded cooked chicken, shrimp, salmon, tuna). 

Store leftovers in an airtight container.

-Karen Casey, MS RDN