Description
Hearty vegetable soup delivers comfort in a bowl, packed with farm-fresh ingredients and Mediterranean charm. Simple, nourishing flavors blend seamlessly, inviting you to savor each spoonful of this wholesome culinary experience.
Ingredients
Scale
Vegetables:
- 1 medium yellow onion, diced
- 1 medium carrot, diced
- 1 small sweet potato, diced
- 1 cup halved cherry tomatoes
- 1 cup chopped green beans
- 1 zucchini, diced
- 1.5 cups chopped kale
- 4 garlic cloves, chopped
Canned Ingredients:
- 1 (14.5-ounce) can of roasted tomatoes
- 1 (15-ounce) can chickpeas, drained and rinsed
Seasonings and Liquids:
- 2 tablespoons extra-virgin olive oil
- 1 teaspoon sea salt
- 2 teaspoons dried oregano
- 0.25 teaspoon red pepper flakes
- 4 cups vegetable broth
- 2 tablespoons white wine vinegar
- 2 bay leaves
- Freshly ground black pepper, to taste
Instructions
- Warm olive oil in a spacious pot over medium heat, creating a flavorful base for the vegetable soup.
- Gently sauté diced onions for 3-4 minutes until they become translucent and softened.
- Introduce minced garlic, sea salt, and black pepper, allowing the aromatics to release their fragrant essence for about a minute.
- Incorporate diced carrots, sweet potato, and roasted tomatoes, mixing thoroughly to distribute the ingredients evenly.
- Pour in vegetable broth, sprinkle oregano and red pepper flakes, then add bay leaves. Reduce heat to low and simmer for 20-25 minutes, allowing vegetables to tenderize and flavors to meld.
- Introduce cherry tomatoes, green beans, zucchini, and chickpeas to the simmering pot. Continue cooking for an additional 10-15 minutes until vegetables reach desired tenderness.
- Fold in chopped kale, letting it wilt and integrate into the soup for 2-3 minutes, adding a vibrant green element.
- Drizzle vinegar into the soup, enhancing the overall flavor profile with a subtle tangy note.
- Conduct a final taste test, adjusting seasoning with additional salt, pepper, or red pepper flakes as needed.
- Discard bay leaves and ladle the piping hot soup into serving bowls, ready to be savored.
Notes
- Customize oil selection based on dietary preferences, using alternatives like avocado or coconut oil for different flavor profiles.
- Enhance vegetable texture by cutting into uniform sizes, ensuring even cooking and consistent bite throughout the soup.
- Boost protein content by adding quinoa, lentils, or additional legumes for a more substantial meal that supports muscle health.
- Preserve nutrient density by avoiding overcooking vegetables, which can diminish their nutritional value and vibrant colors.
- Prep Time: 10 minutes
- Cook Time: 40-48 minutes
- Category: Lunch, Dinner, Appetizer, Snacks
- Method: Simmering
- Cuisine: American
Nutrition
- Serving Size: 6
- Calories: 130 kcal
- Sugar: 7 g
- Sodium: 550 mg
- Fat: 6 g
- Saturated Fat: 0.8 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 5 g
- Protein: 4 g
- Cholesterol: 0 mg