My Favourite Garden Vegetable Soup

January 23, 2018

After 2 full days of rain and gloom casting over Toronto, this recipe could not have come at a more perfect time...don’t you agree? I love soup during the winter months and this one, well this one is my absolute favourite. My sister actually started making this recipe last year after adapting it from Wanderlust Kitchen. My sister makes it a couple of times a month, and even with the frequency, I still find myself craving it on a regular basis. Of course, the only sensible thing to do was give this delicious soup a go myself and now I’m certain I’ll be making it ALL of the time. Chalk full of vegetables and legumes, this soup is the definition of a healthy and hearty meal. It’s sooo GOOD in fact, that if you happen to have the ingredients sitting around at home, I’d suggest whipping up a batch tonight…you surely won’t regret it. 



Garden Vegetable Soup
Serves 4
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Prep Time
15 min
Cook Time
25 min
Total Time
40 min
Prep Time
15 min
Cook Time
25 min
Total Time
40 min
494 calories
47 g
39 g
23 g
31 g
11 g
515 g
2335 g
10 g
0 g
11 g
Nutrition Facts
Serving Size
515g
Servings
4
Amount Per Serving
Calories 494
Calories from Fat 204
% Daily Value *
Total Fat 23g
36%
Saturated Fat 11g
53%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 9g
Cholesterol 39mg
13%
Sodium 2335mg
97%
Total Carbohydrates 47g
16%
Dietary Fiber 12g
47%
Sugars 10g
Protein 31g
Vitamin A
456%
Vitamin C
189%
Calcium
85%
Iron
24%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 tablespoons extra virgin olive oil
  2. 1 medium yellow onion, diced
  3. 2 medium carrots, diced
  4. 2 stalks celery, diced
  5. 1/4 cauliflower, diced
  6. 1 small zucchini, diced
  7. 4 cloves garlic, pressed
  8. 1/4 teaspoon red pepper flakes
  9. 1/4 teaspoon fresh thyme
  10. 1/2 teaspoon fresh rosemary, chopped
  11. 1 quart vegetable (or chicken) broth
  12. 1 can 4-bean medley, drained and rinsed
  13. 1 (14 ounce) can no-salt-added diced tomatoes with juices
  14. 3 cups chopped kale, ribs removed
  15. 2 teaspoons salt
  16. 1 teaspoon freshly ground black pepper
  17. 1 tablespoon white sugar
  18. 1 tablespoon white wine vinegar
  19. parmesan cheese to top
Instructions
  1. Heat olive oil in large pot or Dutch oven over medium-high heat.
  2. Add the onions, carrots, celery, zucchini and cauliflower, sauté for a few minutes.
  3. Add the garlic, red pepper flakes, thyme and rosemary, cook 30 seconds.
  4. Stir in the broth, beans, and tomatoes.
  5. Bring the contents to a boil, then turn the heat down to low and add the chopped kale.
  6. Cover the pot and simmer for 15 minutes.
  7. Use an immersion blender* to partially puree the soup, leaving some chunks of beans vegetables for texture.
  8. Add the salt, pepper, sugar, and vinegar. Taste and adjust seasonings as needed.
  9. Serve topped with Parmesan and a side of crusty bread.
beta
calories
494
fat
23g
protein
31g
carbs
47g
more
Adapted from The Wanderlust Kitchem
The Blondielocks | Life + Style https://www.theblondielocks.com/

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