Lettuce Soup

Lettuce soup sounds like such a boring, bland, flavorless concoction. Who knew that lettuce could shine so brightly as the star of this simple soup! This is absolutely, hands-down, my favorite soup. I’ve made this soup for so many friends and got those same raised eyebrows and then same ecstatic mmmmmmm face as they tried it. So now, I hope you also give this soup a chance!

Lettuces contain several incredibly unique, health-promoting compounds not found in other vegetables. These include a special carotenoid called lactucaxanthin, which demonstrates anti-diabetic activity, as well as the compounds lactucin and lactucopicrin, which have potent pain-reducing properties and gentle sleep-inducing effects.

When taking into account resistant starch, green plantains are a top food source of fiber, which serves as food for our gut microbiome. Per 1-cup serving, they also deliver at least 10% or more of the daily value of 12 other nutrients including vitamins, minerals, and phytonutrients.

Garlic is the top food source of thiosulfinates, which are sulfur-containing compounds responsible for diverse health benefits including powerful anticancer properties as well as antioxidant, anti-inflammatory, and anti-thrombotic effects.

Green Leaf Lettuce Nutrients

Green Plantain Nutrients

Garlic Nutrients

Lettuce Soup

Nutrivore Score: 446

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 4 servings

Calories 219kcal

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Ingredients

• 3 tablespoons beurre noisette aka brown butter, ghee or butter also work
• 1 cup chopped shallots about 3 large
• 1 clove garlic minced
• 3/4 teaspoon coriander
• 1/8 teaspoon cardamom
• 3/4 teaspoon salt plus more to taste
• 1/4 teaspoon pepper
• 1 green plantain or large russet potato peeled and cut into 1″ chunks
• 1 pound lettuce about 2 large heads, roughly chopped
• 4 cups chicken broth

Instructions

• Heat beurre noisette (or other fat) in a large saucepan over medium-high heat. Add shallots and cook, stirring frequently, until beginning to soften, about 5 minutes.
• Add garlic and spices. Cook, stirring frequently, another minute, until fragrant.
• Add lettuce. Stir constantly for 2-3 minutes to wilt the lettuce.
• Add broth and plantain. Bring to a boil and the reduce heat to maintain a simmer, uncovered, for 20 minutes.
• Puree the soup by putting the entire contents of the pot into your blender and blending on high for 1 minute (do this in batches if you have a smaller blender). An immersion blender can also be used, but will be harder to get that perfect creamy consistency.

Nutrition

Nutrition Facts

Lettuce Soup

Amount per Serving

Calories

219

% Daily Value*

Fat

 

9

g

14

%

Saturated Fat

 

6

g

38

%

Trans Fat

 

0.3

g

Polyunsaturated Fat

 

0.5

g

Monounsaturated Fat

 

2

g

Cholesterol

 

27

mg

9

%

Sodium

 

1395

mg

61

%

Potassium

 

605

mg

17

%

Carbohydrates

 

31

g

10

%

Fiber

 

4

g

17

%

Sugar

 

9

g

10

%

Protein

 

5

g

10

%

Vitamin A

 

839

IU

17

%

Vitamin C

 

17

mg

21

%

Calcium

 

60

mg

6

%

Iron

 

2

mg

11

%

* Percent Daily Values are based on a 2000 calorie diet.

Notes

As a beautiful and tasty option, swirl a spoonful or two of heavy cream or coconut cream into each bowl before serving. Parsley and cilantro chopped and sprinkled over the top are lovely garnishes too. This soup pairs well with seafood, so you could add some crab meat or shrimp to make it more of a full meal.