Vegetable Soup

Name: Vegetable Soup
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Ingredients: 4 tablespoons extra-virgin olive oil, divided; 1 medium yellow or white onion, chopped; 3 carrots, peeled and chopped; 2 celery stalks, chopped; 2 cups chopped seasonal vegetables, such as sweet potatoes, green beans, butternut squash, potatoes, bell pepper, zucchini or yellow squash; 1 teaspoon fine sea salt, divided, to taste; 6 cloves garlic, pressed or minced; ½ teaspoon curry powder; ½ teaspoon dried thyme; 1 large can (28 ounces) diced tomatoes; 4 cups (32 ounces) vegetable broth; 2 cups water; 2 bay leaves; ½ teaspoon red pepper flakes, reduce or omit if sensitive to spice; Freshly ground black pepper, to taste; 2 cups chopped kale or collard greens or chard (thick ribs removed), or spinach; 1 tablespoon lemon juice

5 steps

Prep:15minCook:45min

Can sub any of these vegetables to make 2 cups total for the recipe: Sweet potatoes or regular potatoes, cut into 1/2-inch cubes Butternut squash, cut into 1/2-inch cubes Green beans, trimmed and cut into 1-inch long segments Bell pepper, chopped Cauliflower, cut into very small bite-sized pieces Zucchini or yellow squash, chopped Fresh greens: Kale, collard greens, chard, or spinach

Updated at: Thu, 17 Aug 2023 13:07:38 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories190 kcal (9%)

Total Fat10.7 g (15%)

Carbs22.5 g (9%)

Sugars5.7 g (6%)

Protein3.8 g (8%)

Sodium998.4 mg (50%)

Fiber3.7 g (13%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

4 tablespoonsextra-virgin olive oil

divided

1yellow onion

medium, or white, chopped

chopped, seasonal, such as sweet potatoes, green beans, butternut squash, potatoes, bell pepper, zucchini or yellow squash

1 teaspoonfine sea salt

divided, to taste

6 clovesgarlic

pressed or minced

½ teaspooncurry powder

½ teaspoondried thyme

1 x 28 ouncescan diced tomatoes

large

4 cupsvegetable broth

2 cupswater

2bay leaves

½ teaspoonred pepper flakes

reduce or omit if sensitive to spice

freshly ground black pepper

to taste

2 cupskale

chopped, or collard greens, or chard, thick ribs removed, or spinach

1 tablespoonlemon juice

Instructions

Step 1

Warm 3 tablespoons of the olive oil in a large Dutch oven or soup pot over medium heat. Once the oil is shimmering, add the chopped onion, carrot, celery, seasonal vegetables and ½ teaspoon of the salt. Cook, stirring often, until the onion has softened and is turning translucent, about 6 to 8 minutes.

Step 2

Add the garlic, curry powder and thyme. Cook until fragrant while stirring frequently, about 1 minute. Pour in the diced tomatoes with their juices and cook for a few more minutes, stirring often.

Step 3

Pour in the broth and water. Add ½ teaspoon more salt, 2 bay leaves and the red pepper flakes. Season generously with freshly ground black pepper. Raise the heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer.

Step 4

Cook for 25 minutes, then remove the lid and add the chopped greens. Continue simmering for 5 minutes or more, until the greens have softened to your liking.

Step 5

Remove the pot from heat and remove the bay leaves. Stir in the lemon juice and remaining 1 tablespoon of olive oil. Taste and season with more salt, pepper and/or red pepper flakes. (You might need up to ½ teaspoon more salt, depending on your vegetable broth and your personal preferences.) Divide into bowls and enjoy.

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