Need a quick and healthy dinner in less than an hour? Well, here you go. This will take you about 45 minutes, really. This one pot meal is an adaptation of a recipe I saw in the most recent edition of Cooking Light magazine. My version is oil free, using the culinary technique, dry-sauté, I discussed in my last post. Instead of using oil, I used vegetable stock to sauté my aromatics (leeks and garlic) and vegetables. Using a dry-sauté I skipped the oil and eliminated the added fat. Check out this week’s Tech Tuesday or Snapchat (ptworldcitizen) for more information on the technique.

If you could take a spoonful of spring, it would probably taste and look similar to this. Light, yet also hearty, the soup can be served on its own or with a grain or crusty bread.  For a different texture, feel free to remove a portion of the soup and blend. Then combine the two soups again. The last photo is a photo of a partially blended soup. If you prefer, feel free to blend the whole thing. The final texture comes down to a matter of preference and time.

Hearty Spring Vegetable Soup
Serves 4-6

1 leek, white and light green parts only, sliced lengthwise, rinsed and chopped small
4-5 garlic cloves, minced
3 carrots, peeled and diced small
1-2 celery stalks, diced small
3-4 red potatoes, diced small
5 cups or more, vegetable stock
1 bunch asparagus, trimmed and cut in 1/2-in pieces, stems and tips separated
2 cups cooked (or one can) white beans (cannellini, navy, flageolet, etc)
1 cup frozen green peas
1 bunch (about 2 cups) fresh spinach, chopped small
1/4 cup fresh basil, chopped small
1 generous tablespoon fresh mint, chopped small
1 teaspoon or more salt
fresh lemon juice, to taste

edible flowers, optional

Heat a large pot over medium heat. When hot, add leeks and stir until slightly browned and almost translucent. Add garlic and stir for about 5-10 seconds. Add a little water or stock and cook the onions until most of the liquid has evaporated. Add carrots and celery. Stir, consistently, not allowing the vegetables to have time to stick to the bottom of the pot. If they begin to stick, and a little water or stock to continue. After about 5 minutes, add the potatoes. Stir continuously, then add 4 cups of stock. Bring to a boil, then add asparagus (the stems), peas and beans. Simmer for 3-4 minutes, then add spinach, basil and mint, and asparagus tips. Season with salt and a squeeze of lemon juice. Garnish with edible flowers, small mint and/or basil leaves, and/or a twist of freshly ground pepper