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Green Superstar Soup

Andrew Chase
Photography by
Kevin Hewitt
Green vegetables, such as kale, collard greens and spinach, are known nutritional superstars. They're packed with nutrients and phytochemicals -- disease-fighting compounds -- that help maintain good health, especially heart health. Folate (a member of the B-vitamin family), vitamin E, fibre and antioxidants all contribute to the stellar nutritional rating of dark leafy greens. Add the blood cholesterol–lowering effect of the split peas and you'll have artery-friendly weaponry in a bowl.


  • 2 tbsp  (30 mL)  olive oil or vegetable oil
  • 3 stalks celery, finely chopped
  • 1 large white or spanish onion, finely chopped
  • 1 leek (white and light green parts only), finely chopped
  • 2 cloves garlic, minced
  • 3/4 cup  (175 mL)  green split peas
  • 1 large baking potato, peeled and finely diced
  • 1/2 tsp  (2 mL)  salt
  • 1/4 tsp  (1 mL)  white pepper
  • 10 cups  (2.5 L)  kale or collard greens (leaves only), chopped
  • 12 oz  (340 g)  fresh spinach, chopped
  • 4 thin slices speck, prosciutto or lean ham (optional), julienned


1. In large pot over low to medium-low, heat oil; cover and sweat celery, onion, leek and garlic, stirring occasionally, until softened, about 10 minutes.

2. Stir in peas, potato, salt and pepper. Add 6 cups/1.5 L water and bring to a boil; reduce heat to low, cover and simmer for 30 minutes.

3. Add kale; cover and simmer until tender, about 12 minutes (15 to 20 minutes for collard greens). Stir in spinach; cover and simmer until tender, about 4 minutes. Ladle into serving bowls; top each with speck (if using).

If dealing with a food allergy, intolerance or sensitivity or special dietary needs for a medical condition, always check the label of processed foods (including spices and condiments) to ensure that they’re free of potentially harmful ingredients. If you have any doubt about a product’s ingredients, contact the manufacturer.