Whoever said life would slow down after grad school, was definitely not aspiring to be a dietitian. Alas, my third recipe has arrived, and thankfully still within 2018!
The Autumn drizzle has finally arrived in Seattle, and along with it my cravings for things warm and nourishing that satisfy my stomach, without the lethargy that tends to accompany heavier meals. My long-time-love-affair with soups draws me their direction for just this reason. They are extremely versatile and can be both light and hearty - and so full of nutrient-dense ingredients! Something about a big boiling pot on the stove is reminiscent of cooler weather; and oh man, is this one soup you’re gonna want to keep on hand through these changing seasons.
The inspiration for this soup came from the colors and flavors that accompany this season, full of hearty root vegetables in bright yellows, fiery oranges, and deep purples. The mushrooms and white beans add an additional earthiness to this dish, while the the rainbow chard provides a bitter punch. For a vegetarian version of this soup the sausage may be omitted and the chicken broth switched for veggie, however I enjoy its extra depth of flavor and texture. The addition of fresh herbs, aromatics, miso paste, and chili flakes brings together this soup into a light, but warming, healthy Autumn dish.
The best thing about this soup is the plethora of wonderful of vitamins and minerals it provides, especially those that we begin to lack in the darker winter months including the ever important vitamin D which is provided by the fleshy mushrooms. Have you ever noticed your body beginning to feel more fatigued during the Winter months? Well this could be because less vitamin D, or Cholecalciferol, is being produced in your body due to your skin having less exposure to sunlight! Vitamin D is so important in enhancing your absorption of calcium and helping maintain normal blood levels of calcium and phosphorous, keeping your body running efficiently.
This vitamin D will help absorb the calcium from the rainbow chard, which also provides a good source of potassium and vitamin A (which is likewise found in high amounts in the carrots!). In addition, this medley of vegetables includes vitamin C from the golden beets, and a source of protein and fiber in the white beans. All of the vegetables included provided good sources of phytochemicals, which are various biologically active chemical compounds found in plants. These phytochemicals act as antioxidants within the body, mediating the free radicals which cause harm to the cells of the body and reducing inflammation. Ensuring adequate consumption of a variety of phytochemicals can help decrease the risk of many diseases such as cardiovascular disease and cancers, which is why the abundance of vegetables in this recipe makes this such a wonderfully healthy dish!
To make this recipe, I begin by gathering and prepping all of my ingredients. This includes peeling and slicing the beets and carrots, cutting the mushrooms and sausage, destemming and chopping the rainbow chard, and dicing and mincing the shallots and garlic (respectively, of course). I like to tie the herbs together before I add them to the pot so they are easier to fish out after the soup is done simmering, and finally I collect all of my seasonings to keep the whole cooking process organized.
Begin by browning the sausage and when it is golden on both sides, set it aside. The shallots, garlic, and carrots are then sautéed, adding small amounts of chicken broth to the pan to deglaze as needed. The last dry item that is added before the soup is completely assembled is the mushrooms to sweat them down a tiny bit before beets, herbs, and seasonings are included with the broth to bring to a simmer. After a deep, flavorful broth is built, the beans and chard are added just before serving to avoid overcooking. Finally, adjust taste with salt and pepper and enjoy hot off the stove!
Beets, Greens, & Sausage “End of Summer” Soup
Ingredients:
1 tablespoon extra virgin olive oil
2 italian chicken sausage links
1/4 cup shallots, diced
3 cloves garlic, minced
2 quarts chicken broth, unsalted
6 rainbow carrots, peeled & sliced
8 ounce container crimini mushrooms (~12-15 mushrooms), sliced
4 large golden beets, peeled & thinly sliced
2 sprigs fresh thyme
2 springs fresh tarragon
2 dried bay leaves
3 tablespoons white miso paste
1/2 tablespoon dried chili flakes
1.5 cups white beans, cooked
1 bunch rainbow chard, destemmed & chopped
Salt & pepper to taste
Directions:
Heat 1 tbsp oil in a large soup pot or dutch oven over medium high heat. Add sausage and cook until browned.
Once browned, remove the sausage from the pot and set aside. Turn heat to medium.
Add shallots to pot and cook until translucent, then add the garlic and cook for an additional minute.
Use a small amount of the chicken stock to deglaze the pan, reserving the remainder to add later.
Add the carrots and cook until slightly soft, followed by the mushrooms until they begin to sweat.
Add the beets, herbs, miso paste, and chili flakes and stir for a couple of minutes to heat and develop flavors.
Pour in the remainder of the chicken broth, bring to a boil, and then simmer until the beets are soft.
Add beans and chard, and heat until beans are heated and chard is wilted, but still bright in color.
Salt and pepper to taste, and serve!
Makes: 8-10 servings
Time: 1 hour 15 minutes
Although this soup stands alone as a wonderful meal, I love to serve mine with a thick crusty focaccia bread to soak up the savory broth.
Enjoy!