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–+ servings
Emma

Swamp Soup: Discover the Green Lagoon Stew Recipe!

Swamp Soup, also known as Green Lagoon Stew, is a hearty and nutritious dish packed with vegetables and flavor.
Print Recipe
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings: 6 servings
Course: Soup
Cuisine: Vegetarian
Calories: 160
Ingredients Method Nutrition Notes

Ingredients
  

  • 2 tablespoons avocado oil
  • 1 medium shallot finely chopped
  • 3 cloves garlic minced
  • 1 medium yellow bell pepper diced
  • 1 medium sweet potato peeled and cubed
  • 1 medium eggplant diced
  • 1 cup fresh peas
  • 1 can 15 ounces kidney beans, rinsed and drained
  • 4 cups vegetable stock
  • 1 teaspoon coriander
  • 1 teaspoon chili powder
  • 1/2 teaspoon black pepper to taste
  • Salt to taste
  • 2 cups kale chopped
  • Juice of 1 lemon
  • Chopped fresh parsley for garnish

Method
 

  1. In a large saucepan, warm the avocado oil over medium heat. Add the chopped shallot and sauté for about 4 minutes until it softens.
  2. Incorporate the minced garlic, yellow bell pepper, and sweet potato. Continue to cook for another 6 minutes, stirring occasionally to prevent sticking.
  3. Mix in the eggplant, fresh peas, kidney beans, vegetable stock, coriander, chili powder, black pepper, and salt. Bring the mixture to a vigorous boil.
  4. Lower the heat and allow the stew to simmer for 25 minutes, letting the ingredients blend their flavors beautifully.
  5. Fold in the chopped kale and lemon juice, cooking for an additional 3-4 minutes until the kale is tender.
  6. Taste the stew and adjust the seasoning if needed. Serve warm, topped with fresh parsley.

Nutrition

Serving: 1bowlCalories: 160kcalCarbohydrates: 24gProtein: 8gFat: 5gSaturated Fat: 0.5gPolyunsaturated Fat: 4.5gSodium: 400mgFiber: 8gSugar: 3g

Notes

  • For extra heartiness, consider adding cooked quinoa or lentils.
  • Swap the kidney beans for black-eyed peas or pinto beans for a unique twist.

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