Cream of the Crop Garden Soup

This is a great soup to make at the end of spring when the Swiss chard still looks good and the first ears of corn are starting to show up at the farmers’ market.

SOY-FREE OPTION*, GLUTEN-FREE, OIL-FREE OPTION**

TOTAL PREP TIME: 20 minutes

TOTAL COOKING TIME: 30 minutes

YIELD: 6 servings

INGREDIENTS:

• 2 tablespoons (28 ml) olive oil (**use water or broth)
• 1/2 small onion, minced
• 2 cloves garlic, minced
• 1/2 red bell pepper
• 1 1/2 cups (246 g) corn kernels, fresh or frozen
• 1 medium potato, diced (peeled if not organic)
• 2 medium carrots, diced (peeled if not organic)
• 4 cups (950 ml) water
• 2 bouillon cubes or 3 Easy Veggie Bouillon ice cubes
• One 2-inch (5 cm) piece lemon zest
• 1/4 teaspoon ground rosemary or 1/2 teaspoon chopped fresh rosemary
• 1 teaspoon dried thyme or 1 tablespoon (2.4 g) fresh thyme
• 1 teaspoon dried basil or 1 tablespoon (2.5 g) fresh basil
• 2 cups (475 ml) unsweetened nondairy milk (*use soy-free)
• 1 1/2 cups (269 g) cooked white beans or 1 can (15 ounces, or 425 g), rinsed and drained
• 1 cup (36 g) chopped Swiss chard
• 2 cups (240 g) diced summer squash
• Salt and pepper, to taste

INSTRUCTIONS:

1. Heat the oil over medium heat in a large saucepan.
2. Add the minced onion and cook until soft and translucent, about 5 to 7 minutes.
3. Stir in the minced garlic and red bell pepper and cook for an additional 2 to 3 minutes.
4. Add the corn, diced potato, diced carrots, water, bouillon cubes, lemon zest, ground rosemary, dried thyme, and dried basil.
5. Bring the mixture to almost a boil, then reduce the heat to a simmer.
6. Cook until the potato is just tender, which usually takes about 30 minutes.
7. In a blender, combine 1 cup (235 ml) of the nondairy milk and the cooked white beans. Blend until smooth.
8. Add the blended mixture to the soup, along with the remaining 1 cup (235 ml) of nondairy milk, chopped Swiss chard, and diced summer squash.
9. Cook until the summer squash is tender, about 10 to 15 minutes. It’s recommended to keep the squash slightly firm.
10. Taste the soup and season with salt, pepper, and additional herbs if needed.

NUTRITIONAL INFORMATION:

PER 1 1/2-CUP (355 ML) SERVING

• 194.4 calories; 7.2 g total fat; 2.4 g saturated fat; 6.7 g protein; 28.1 g carbohydrate; 7.1 g dietary fiber; 0 mg cholesterol.

FANCY BEAN SUBSTITUTES: 

• Flageolet, European Solider, Vallarta, Alubia Blanca