FALL VEGGIE AND WHOLE GRAIN SOUP

Make this soup ahead a time for healthy lunches all week.

Serves 6.

INGREDIENTS

  • 2 tablespoons olive oil
  • 1 each – yellow onion and carrot, diced
  • 2 celery stalks, thinly sliced
  • 3 cloves garlic, minced
  • 1 large sweet potato, peeled and chopped
  • 2 cups butternut squash, peeled and chopped
  • 2 cups kale, stems removed and chopped
  • 3 bay leaves
  • 6 cups low-sodium chicken or vegetable broth
  • 2 15oz cans diced tomatoes
  • 1 15oz can chickpeas, rinsed and drained
  • 1 cup quinoa or pre-cooked brown rice
  • 1 tablespoon fresh rosemary, minced
  • 2 teaspoons fresh thyme, minced
  • Salt and pepper to taste

 

PREPARATION

  1. Heat oil in a large pot over medium heat. Add onion, carrot, and celery. Cook until onions are soft, about 5 minutes. Add garlic, sweet potato, butternut squash, and bay leaves. Cook, stirring occasionally, until vegetables are tender, about 10 minutes.
  2. Add broth, tomatoes, and chickpeas. Stir in the quinoa (or rice) and season with fresh rosemary and thyme. Cook for 15 minutes or until quinoa (or rice) is soft. Stir in the kale and cook for an additional 5 minutes. Season with salt and black pepper, to taste.

 

NUTRITIONAL INFORMATION

Serving Size: 1 heaping cup

Calories: 297
Fat: 6.5 g
Carbs: 49.1 g
Fiber: 8.3 g
Protein: 12.6 g

 

Source: modified from www.twopeasandtheirpod.com