This delicious superfood minestrone with hemp seed parmesan comes from Superfood Soups by Julie Morris.
Julie has a sensational series of superfood cookbooks: Superfood Cuisine, Superfood Smoothies, and Superfood Snacks, and she is a well known superfood chef and expert in America. And, her recipes are delicious and easy to follow.
If you've never used superfoods before, there are some fantastic general soup tips in this book: ideas for seasonings; adding acids to lift and brighten flavors; strategies for thickening or thinning soups; storage guidance, and the importance of creating an umami explosion with vegan soups.
Julie also shares her formula for composing amazing nutrient-dense and delicious soups:
- start with the fats
- add your aromatics and seasonings
- choose your base ingredients
- add your liquid
- choose any ad-ins and toppings
There's also a great section on cooking beans complete with a fool-proof chart; wonderful write ups on medicinal mushrooms (shiitake, reishi, cordyceps, chaga, maitake); info on super grains - farro, sorghum, and freekah; tips for using green vegetables like kale, spinach, arugula, swiss chard, cabbage, broccoli, brussels sprouts, and herbs; and suggestions for using sea vegetables like kombu, kelp, dulse, nori, and wakame.
But, Julie's particular specialty is incorporating superfoods into recipes. There's info on how to use super berries like camu, goji, goldenberries, and sea buckthorn berries; super roots like ginger, maca, turmeric, and yacon; and super seeds such as amaranth, chia, and hemp.
There's an easy-to-use master chart for how to cook all of the superfoods for soups, and guidance for which superfoods are suitable for hot soups, and which foods should not be heated. There's also tips for creating a superfood pantry, and tricks for shopping efficiently in order to stretch your superfood budget.
Like Julie's other books, the recipes are tagged by health goal: beauty, bone strength, cleanse/detox, heart health, immunity, low calorie, and protein.
The book opens with a variety of homemade broths (vegetable, mushroom, miso, seaweed, energy, detox, beauty, and healing) that are then used throughout the book. Then, there are recipes for hot and cold soups. Some of my favorites include: watercress vichyssoise; avocado nori soup with crispy rice; lemon-honeydew gazpacho with spirulina oil; green juice soup with cucumber noodles and rice; earl grey arugula soup; ginger-yam bisque with sea buckthorn; sweet potato & maca soup with green harissa; six mushroom soup; truffled asparagus soup; cumin beet soup; cacao chestnut soup; shaved brussels sprouts soup with coconut bacon bits; and goji saffron soup with sorghum.
There are also recipes for accoutrements like tortilla chips, za'atar, horseradish cream, chia pesto, green harissa, coconut bacon bits, and sprouted croutons. And serving suggestions that go beyond bread like baked veggies, leafy greens, and cooked grains. There's also a superfood substitution sheet when you don't have an ingredient specified in any of the recipes.
I love this superfood spin on minestrone for spring. I particularly love the broth which is savory but also slightly sweet with an energizing boost of maca, and the veggies are strengthening and detoxifying, and the hemp parmesan is really versatile and will keep in the fridge in a sealed container for several weeks.
Leave a comment below and let me know what you think.
Get your copy of Superfood Soups, and learn more about Julie Morris.