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
291
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
11g
16%
Sugar
6g
7%
Saturated Fat
4g
17%
Cholesterol
77mg
26%
Carbohydrate, by difference
19g
15%
Protein
29g
63%
Vitamin A, RAE
81µg
12%
Vitamin B-12
1µg
42%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
1mg
1%
Vitamin K (phylloquinone)
11µg
12%
Calcium, Ca
50mg
5%
Choline, total
115mg
27%
Fiber, total dietary
2g
8%
Folate, total
21µg
5%
Iron, Fe
2mg
11%
Magnesium, Mg
40mg
13%
Niacin
9mg
64%
Pantothenic acid
1mg
20%
Phosphorus, P
258mg
37%
Selenium, Se
33µg
60%
Sodium, Na
280mg
19%
Water
190g
7%
Zinc, Zn
5mg
63%

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.