Introduction: Leafy green vegetables, such as spinach, rapeseed, celery, crown daisy, and others, have always been a staple on our dining tables. They are rich in various vitamins, potassium, calcium, magnesium, dietary fiber, and folic acid. Besides being commonly stir-fried, some people also enjoy making soups with leafy greens.
Experts point out that leafy greens are not suitable for long-simmered soups. Firstly, from a health perspective, vegetables, especially leafy greens, have a relatively high nitrate content. Prolonged storage or cooking can convert nitrates into nitrites, which are harmful to the body. Therefore, leafy greens must be eaten fresh. This "freshness" not only means they have been stored for a short time but also that they are not overcooked or repeatedly reheated.
Secondly, from a nutritional standpoint, prolonged cooking can cause some nutrients in leafy greens to change; for example, antioxidants can easily oxidize and change color.
Finally, in terms of texture, leafy greens are not ideal for soups. Overcooking will soften the leaves and darken their color, affecting their original taste. If you want to make a vegetable soup, it is best to choose root and stem vegetables, which have lower nitrite content. Many of them are suitable for long cooking times, such as white radish, potatoes, Chinese yam, and lotus root, all of which make for delicious soups.
Experts suggest that if you are making a soup with leafy greens, you should use high heat and boiling water, add the vegetables, and quickly turn off the heat after a brief blanch. Leafy greens can also be briefly stir-fried in oil before being added to the pot. This method of cooking can rapidly deactivate the oxidase in the vegetables, better preserving vitamins and chlorophyll. The resulting soup will not only be highly nutritious but also visually appealing.
Additionally, experts note that when drinking this type of leafy green soup, some soluble vitamins and inorganic salts have already dissolved into the broth. Therefore, you should eat both the vegetables and the soup together. Moreover, the soup is best consumed immediately after it is made. Leaving it for too long or reheating it repeatedly can lead to a loss of some nutrients.