River Cottage Summer Garden Soup

River Cottage Summer Garden Soup
Staff Writer
Simon Wheeler
River Cottage Summer Garden Soup Recipe

This light, summer soup is the perfect way to make use of fresh vegetables from your garden, a local farmers' market, or the greengrocer. Click Here to Read About River Cottage Veg.

6
Servings
272
Calories Per Serving
Deliver Ingredients

Notes

Vary the vegetables according to what is available. Just chop it all into small, similar-sized pieces and "build" the soup, cooking hte harder, denser vegetables for slightly longer, and you'll end up with a vibrant, fresh-tasting bowlful. 

Ingredients

  • small fennel bulbs, trimmed, fronds chopped and reserved
  • celery stalks
  • small bunch of green onions, trimmed
  • 1  Pound  small zucchini
  • bunch of ruby or rainbow Swiss chard
  • 2  Tablespoons  butter
  • 1  Tablespoon  canola or olive oil
  • 4  Cups  vegetable stock
  • Sea salt and freshly ground pepper, to taste
  • 3-5  Ounces  fresh shelled peas
  • 3-5  Ounces  fresh shelled fava beans, blanched and peeled if large
  • small lettuces, such as Little Gem, shredded
  • 2  Tablespoons  finely chopped mixed herbs, such as mint, lemon balm, parsley, basil, fennel fronds, and/or chives

Directions

Chop the fennel, celery, green onions, and zucchini into small dice, keeping them separate. Tear the leaves from the chard stalks and shred them. Cut the stalks into small pieces. 

Heat a saucepan over medium heat and add the butter and oil. Add the fennel, celery, green onions, and chard stalks and cook gently for about 10 minutes, until soft but not colored. Add the stock and bring to a simmer. Season with salt and pepper.

Make sure the broth is simmering well and add the zucchini. Once returned to a simmer, cook for 1 minute, then add the peas and fava beans. Simmer for another 2 minutes. Check that the peas and beans are just tender, then add the lettuce and the shredded chard leaves. Simmer for another minute.

Add the chopped herbs along with any feathery fennel fronds and, 
if you have them, the pea shoots, then immediately remove from the heat. Check the seasoning, then ladle into warmed bowls and serve.

Nutritional Facts

Total Fat
8g
11%
Sugar
8g
9%
Saturated Fat
4g
17%
Cholesterol
11mg
4%
Carbohydrate, by difference
41g
32%
Protein
10g
22%
Vitamin A, RAE
7µg
1%
Vitamin C, total ascorbic acid
2mg
3%
Vitamin K (phylloquinone)
2µg
2%
Calcium, Ca
115mg
12%
Choline, total
2mg
0%
Fiber, total dietary
9g
36%
Folate, total
105µg
26%
Iron, Fe
3mg
17%
Magnesium, Mg
54mg
17%
Niacin
1mg
7%
Phosphorus, P
142mg
20%
Selenium, Se
2µg
4%
Sodium, Na
516mg
34%
Water
72g
3%
Zinc, Zn
1mg
13%

Summer Shopping Tip

As an alternative to sugary, salty, processed foods, try shopping for fruits and vegetables that are in season.

Summer Cooking Tip

For a healthier alternative, substitute honey or molasses for sugar in baking recipes, and use a 3:1 blend of canola oil to olive oil instead of butter when cooking over the flame.