Food and Recipe of the Month: Spring Mix Soup


March 24, 2021

Care of Andrea Howe, of 

The weather is getting warmer and our meals are getting brighter. The transition from winter to spring means we are able to include more fresh produce as growing season is beginning. One of the earliest and quickest growing produce we have in Ontario is Spring lettuce mix. These adaptable greens can handle cooler temperatures and moist weather. They’re a perfect April

Spring lettuce mix often includes a variety of greens including, spinach, radicchio, arugula, and frisee. This variety of greens offers a range of different nutrients. The most notable ones being fibre, vitamin K, vitamin C, and antioxidants. Fibre is a powerhouse nutrient in produce with the ability to reduce risk of cancer and chronic disease, including Type 2 Diabetes and heart disease. Vitamin K is a fat-soluble vitamin that is found mostly in leafy greens. It helps with blood clotting, wound healing, and can aid in bone health. Vitamin C is also a nutrient that promotes wound healing and skin repair. This means that leafy greens are an essential ingredient for healthy skin.

Finally, antioxidants are found in all fruit and vegetables. Their abundance in leafy greens is quite notable. Antioxidants fight free radicals, which enter our body from our environment, including pollution, and can cause damage to our cells. The more antioxidants we eat, the less our risk for developing certain cancers and diseases.

Spring mix doesn’t have to just be used in salads. You can add it to smoothies, sauces, and soups. Try this bright green soup with spring mix to get all of its amazing nutrients.

1 tbsp extra virgin olive oil
1/2 yellow onion, chopped
2 cloves garlic, minced
1 cup frozen peas
3 cups spring mix
1” piece of fresh ginger, sliced
1 cup vegetable broth
1/2 cup coconut or cashew cream
1/2 cup fresh basil
1 tbsp lemon juice
Garnish: coconut yogurt, micro greens, shaved asparagus


1. Sauté onion and garlic with olive oil until translucent.
2. Add peas in for last 30 seconds to thaw.
3. Add all remaining ingredients (except garnish) to a high speed blender and blend until smooth.
4. Simmer on medium heat until desired temperature.

Filed under: Eat Veg elifelines Food of the Month News from the Toronto Vegetarian Association Nutrition Uncategorised Vegan & Vegetarian Recipes