Try my “gotta make this” nourishing vegetable soup. This soup is made with nine vegetables and is a good source of fiber and protein. 😊

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Nourishing Vegetable Soup

Nourishing Vegetable Soup


  • Author: Catherine Haffey

Description

This vegetable soup is full of nutritious vegetables, fiber, and protein.


Ingredients

Scale
  1. 2 tablespoons extra virgin olive oil
  2. 1 small yellow onion finely diced (½ cup / 60g)
  3. 2 medium carrots peeled and diced (1 cup / 140g)
  4. 1 small leek diced (1 cup / 75g)
  5. 3 medium stalks celery diced (1 cup / 120g)
  6. 1 zucchini diced (1.5 cup / 170g)
  7. 1 can drained/rinsed Chickpeas/white beans
  8. 1 can fire roasted diced tomatoes
  9. 1/2c. Farro or orzo
  10. ½ cup / 50g green beans chopped into 1 cm pieces
  11. 3 cups / 300g cauliflower chopped into small florets
  12. 1 cup kale chopped, 50g
  13. 1 tablespoon thyme leaves chopped
  14. 1 tablespoon rosemary chopped
  15. 3 tablespoon fresh parsley chopped
  16. 3 garlic clove minced
  17. 7 cup / 1.7l vegetable broth. Increase to 2 litres / 8 cups depending on vegetable amount
  18. 2 bay leaves
  19. ¾ teaspoon salt or to taste dependent on how salty your stock is
  20. ½ teaspoon cracked black pepper or to taste

Instructions

  1. Heat 2 tablespoons avocado or olive oil in a large stock soup pot and sauté on a medium heat. Add the onion, carrots, leek and celery and saute for about 5 minutes until they start to soften. Add the garlic, zucchini, green beans, chopped thyme (1 tsp dried thyme works too) and about ⅔ of the parsley. Sauté for another 3 minutes.

  2. Add the cauliflower, broth, can of tomatoes, drained chickpeas, farro, bay leaves, seasoning and bring to the boil. Reduce to a simmer and cook covered with a lid on for about 20-25 minutes.

  3. Remove half the mixture and bay leaves (discard the bay) and pulse with immersion blender. Option to place ½ of soup in a high speed blender if you prefer. This thickens the soup and adds flavor, but this step is optional.
  4. Add the pureed soup back into the pot along with the greens and simmer until they soften (about 1 minute).
  5. To serve: Mix a squeeze of lemon juice with 1 tablespoon olive oil and swirl into the soup. Top with 1 tablespoon fresh parsley. Adjust seasoning to taste and enjoy.