A nutritious way to make soup with leafy greens and herbs

Hearty but not too heavy, this is a wonderful dish for summer and autumn, when so many vegetables are at the peak of flavour. You can use all sorts of greens — simply adjust the cooking time accordingly. Get creative!

• Preparation time: 20 to 25 minutes.
• Cooking time: about 30 minutes.
• Serves 4.

Ingredients:

• 30 ml (2 tbsp) olive oil
• 1 leek, white part only, cut into thin strips
• 1 small onion, chopped
• 1/2 carrot, thinly sliced
• 4 garlic cloves, chopped
• 2 ml (1/2 tsp) fennel seeds
• 30 ml (2 tbsp) chopped fresh parsley
• 2 slices (50 g/2 oz) reduced-sodium ham, trimmed of fat, then cut into thin strips or chopped
• 125 g (1/4 lb) Swiss chard or spinach, very finely shredded
• 3 small ripe tomatoes or whole no-salt-added canned tomatoes, diced
• 1.5 L (6 c) reduced-sodium, low-fat chicken or vegetable broth
• Pinch of crushed dried red chilis (optional)
• 250 g (1/2 lb) small pasta shapes, such as conchigliette (shells) or ditalini (thimbles)
• Salt and pepper to taste
• 50 g (2 oz) fresh basil, stalks discarded, then thinly sliced or torn to garnish
• 30 ml (2 tbsp) freshly grated Parmesan cheese to garnish

Instructions:

1. Heat the oil in a large pot. Add the leek and onion and cook until slightly softened, about 5 minutes.
2. Add the carrot, garlic, fennel seeds, parsley and ham. Continue cooking for about 5 minutes, stirring occasionally.
3. Stir in the shredded greens and the tomatoes, and cover the pot. Cook until the greens are slightly softened, about 2 minutes, then pour in the broth. Add the crushed dried chilis, if using.
4. Season to taste with salt and pepper. Bring to the boil, then simmer over a medium-high heat until the shredded greens are just tender, about 5 minutes.
5. Meanwhile, cook the pasta in boiling water, according to the package instructions, until al dente, 10 to 12 minutes. Drain well.
6. Divide the pasta among 4 serving bowls. Ladle the soup into the bowls and sprinkle with the basil and grated Parmesan. Serve immediately.

• Dark green, leafy vegetables provide good amounts of beta-carotene, as well as the B vitamins niacin, folate and B6.

Each serving provides:

• Key nutrients: 390 calories, 100 calories from fat, 12 g fat, 3 g saturated fat, 0 g trans fat, 18 g protein, 57 g carbohydrates, 5 g fibre, 340 mg sodium.
• Blood pressure nutrients: 42 mg vitamin C, 89 mg magnesium, 680 mg potassium, 119 mg calcium.

• Middle Eastern Leafy Green Soup: Omit the ham and use vegetable broth. Stir 125 millilitres (1⁄2 cup) plain, low-fat yogurt until smooth, then stir into the soup, off the heat. Add 45 millilitres (3 tablespoons) chopped fresh cilantro and the juice of 1⁄2 lemon (or to taste). Serve sprinkled with paprika and cayenne pepper to taste.
• For a Chinese-style version, omit the fennel seeds, parsley, ham, basil and Parmesan, and spice the soup with 15 to 30 millilitres (1 to 2 tablespoons) peeled, finely chopped fresh ginger, and low-sodium soy sauce. Add 75 grams (3 ounces) firm tofu, cut into small cubes.
• Other greens that are good in this soup include bok choy, napa cabbage, kale and watercress. Coarser leaves, such as kale, will take a little more time to cook.

Try this delicious recipe for a filling soup that will quickly become a family favourite.