Celery, along with onions and peppers, is often referred to as the holy trinity of vegetables. These vegetables often take on a supporting role in enhancing the flavor and texture of dishes but seldom take on the leading role. The distinct flavor of celery – slightly sweet, savory and aromatic – is not only the star performer in this soup but wins an academy award hands down!
Celery is comprised of fibrous ribs and darker green outer leaves. The ribs are readily incorporated in culinary dishes, but sadly, the leaves are often discarded. From a nutritional standpoint, it is the soft delicate leaves – not the ribs – that are packed with nutrition. From a culinary standpoint, it is the leaves – not the ribs – that are packed with an intense punchy flavor. To enhance not only the nutrition and flavor of this soup I use both ribs and leaves.
Is it a stalk or rib of celery? According to the USDA, a stalk means the whole bunch of celery, whereas a single piece is called a rib. One stalk of celery usually contains around 7-9 ribs.
If you see celery hearts in the grocery store it means the inner ribs from the stalk. These are lighter in color and more tender.
The darker the color of celery ribs the stronger the flavor and the higher nutritional content.
Celery is related to fennel, parsley and carrots.
The health benefits of celery, once considered hokey pokey folk medicine, has been scientifically proven. Celery contains coumarin which has calcium antagonistic properties. Coumarin prevents calcium from depositing on the walls of the coronary arteries disrupting blood supply . Celery contains a phytochemical called phthalide which relaxes the tissues of artery walls increasing blood flow and decreasing blood pressure. Celery also has a diuretic effect so it can help to remove excess water from the body. Lastly, with only 10 calories per rib celery is an excellent low-calorie food to snack on.
Ingredients:
- 7 ribs of celery (including leaves) chopped
- 1 onion chopped
- 4-5 cloves garlic minced
- 1 medium potato cubed
- 4 cups vegetable broth (no or low sodium)
- 1 1/2 cups unsweetened almond milk
- 1/2 teaspoon thyme
- 1/2 teaspoon black pepper
- 2 bay leaves
Directions:
- Sauté the celery and onions in 1/4 cup water until translucent (about 5 minutes)
- Add the garlic and stir for 1-2 minutes until fragrant
- Add the vegetable broth, potatoes, thyme, black pepper and bay leaves. Bring to a boil. Turn the heat down and gently simmer until the potatoes are tender (about 15 minutes).
- Sir in the almond milk and simmer for another 5 minutes.
- Remove the bay leaves then blend well using an immersion or high speed blender.
- Serve piping hot and garnish with homemade Ezekiel bread croutons, sautéed onions, celery leaves or hemp seeds.
