Get your stew on (before winter veggies are gone)

As the end of the season for winter vegetables approaches, I find myself emotionally torn.  Oh how we’ve loved making thick and hearty soups and stews all winter long, but oh, how I cannot wait for the full arrival of asparagus and tomatoes!  Before we bid the roots and tubers adieu for another year, I wanted to share one of our favorite recipes from this winter.  If it entices you – get out to the market and grab the last of the sweet potatoes and get your stew on!

First, of course, let’s talk about why this soup is not just almost, but us VERY healthy!  There isn’t an ingredient on the list that isn’t additive to your health.  So indulge proudly – have seconds, thirds, fourths…

Sweet potatoes!

• Beta carotenes galore.  You know these guys, the antioxidants that contribute not only to eye health, but also to graceful aging, disease prevention, and so much more.
• Vitamin A.  Sweet potatoes have superior ability to raise our blood levels of Vitamin A, especially in kiddos, so feed those hungry kids!
• The joy of a potato!  Many of us steer clear of the standard white potato because it’s mostly starch that converts to mostly sugar – but the sweet potato is botanically, and nutritionally, very different!  So go ahead, eat ‘em regularly!

Fresh Basil!

• It’s more than a pretty and tasty leaf.  Fresh basil brings lots of health benefits to any table.  Basil has been shown to have anti-bacterial properties, as well as protective properties for our cell structures. 
• Interestingly, basil also has a known anti-inflammatory effect, thanks to the oils it contains, that puts it on par with aspirin and ibuprofen (think symptom relief for common ailments like arthritis and inflammatory bowel conditions.)
• If you’re Italian like me, you can feel good and authentic about using this leaf if your cooking.  Just remember, a good Italian would NEVER take a knife to a basil leaf.  Tear only, please!  The leaves tend to damage and brown when sliced with a knife, and what good is ugly basil? ;)

Kale!

• See my post on 5 things everyone should eat more of and re-read it often!

Leeks!

• These are the big ones that look like enormous green onions.  Most people just eat the white parts, but if you're brave, go for the greens too (I'm not brave).
• Get your daily dose of vitamins K and A from these lovely allium family members.
• Like onions and garlic, leeks protect blood vessels and therefore get credit for cardiovascular health promotion.
• They’re also rich in folate, so expectant mothers can add these to the list along with leafy greens to get your natural dose of this critical vitamin for your developing little one.  For others, folate is another leg of the cardiovascular support stool.

Lentils!

• Fiber abounds in these tiny but mighty legumes.  That’s a good thing for your cholesterol and also for your blood sugar.  They’re also packed with vitamins, but not with calories or fat, so feel free to fill up!
• Magnesium.  Did you know magnesium is actually really important in heart health?  Having enough of it around keeps vessels relaxed, and blood and oxygen flowing.  Deficiencies can lead to heart problems down the road.
• Iron.  No, it’s not found only in meat (even though it’s mostly found there).  Iron plays a role in our body’s ability to transport oxygen from the lungs throughout the body, which leaves you with better energy (and metabolism).

With that, here's your recipe.  

P.S. It’s worth splurging on fresh everything for this recipe, especially the basil.  It won’t have the same flavor (or health benefits) without it.  Enjoy!

Sweet Basil, Kale and Sweet Potato Soup  (by Jeanie Burke, RD)

Prep: 30 minutes

Cook: 1 hr 30 minutes

Makes 16 cups or 6-8 (2 cup) main dish servings

3 leeks, white parts sliced thin

3 tightly packed cups of finely chopped kale or swiss chard (for chard, trim green leaves from the stalk)

8-12 large leaves of fresh basil (critical to soup’s sweet flavor!)

6 cups fresh sweet potatoes, cubed into bite-sized pieces (don’t peel them)

7 cups vegetable broth

½ cup lentils (do not presoak)

1 32-oz can crushed tomatoes  

Seasonings:

2 tsp garlic powder

2 Tbsp Italian seasoning

2 Tbsp Old Bay seasoning (optional)

1. Place the leeks, kale, and basil in a large stock pot with a cup of vegetable broth and cook for 45 minutes until greens are tender
2. Add potatoes, lentils and remaining vegetable broth and cook for 20 minutes until potatoes are tender
3. Add tomatoes and seasonings and heat until piping hot, and then serve!