Fall Soups
280kcal
Ingredients
- 1 1/2 tablespoons olive oil
- 1 medium yellow onion
- 2 cloves garlic
- 2 medium carrots
- 2 medium celery stalks
- 1 medium sweet potato
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 4 cups low-sodium vegetable broth
- 1 can diced tomatoes 15-ounce, undrained
- 1 can chickpeas 15-ounce, drained and rinsed
- 1 cup fresh kale stems removed and chopped
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon fresh parsley
Equipment
- Large pot
- spatula
- Strainer
Method
- Heat olive oil in a large pot over medium heat. Add the onion and cook for 3–4 minutes, stirring occasionally, until softened and translucent.
- Stir in the garlic, carrots, and celery. Cook for 5 minutes, stirring occasionally, until the vegetables begin to soften.
- Add the sweet potato, cumin, and smoked paprika. Stir to coat the vegetables evenly with the spices and cook for 1 minute until fragrant.
- Pour in the vegetable broth and diced tomatoes with their juices. Bring to a boil, then reduce heat to low and simmer for 15 minutes, uncovered.
- Add the chickpeas and kale. Simmer for another 5 minutes, or until the kale is wilted and the sweet potatoes are tender.
- Season with salt and black pepper. Taste and adjust seasoning if needed. Ladle the soup into bowls and garnish with fresh parsley before serving.
Nutrition
Calories280kcalCarbohydrates45gProtein11gFat7gSaturated Fat1gPolyunsaturated Fat1gMonounsaturated Fat4gSodium770mgPotassium800mgFiber10gSugar5gVitamin A950IUVitamin C35mgCalcium80mgIron3.5mg