WARMING WINTER VEGETABLE SOUP
Winter is here and we are craving foods that not only keep us warm and satiated, but are full of nutrients that support gut health and immunity - and help to stave off the seasonal lurgies.
This fibre-filled and plant protein-rich vegetable soup does the trick!
Ingredients
1 tbsp herb and spice mix - nigella seeds, mustard seeds (brown or black), dill seeds, caraway seeds, thyme (dried or fresh).
2 cloves garlic (crushed)
2 tbsp extra virgin olive oil
2 cups diced pumpkin
1.5 cups diced zucchini
1 cup diced carrot
2 cups sweet potato (orange or purple)
2 cups broccoli florets
1 cup shredded cabbage (or wombok)
1.5 litres vegetable stock
1 can legumes (chickpeas, kidney beans, butter beans, cannellini beans or lentils all work well)
Add oil to a large soup pot and sprinkle in herbs and spices, add crushed garlic. Allow flavours to infuse oil over medium heat for 2-3 mins.
Add vegetables to pot and mix to combine, allow to cook for 5 mins.
Add stock to the pot (may need to increase this amount of liquid depending on size of vegetables). Cover and bring to boil, then reduce heat. Simmer for 20 mins or until vegetables are cooked.
Once cooked, add a tin of drained and rinsed legumes and allow to heat through for another 2-3 mins.
For an added flavour boost, add 1 tsp turmeric powder (or 2 tsp freshly grated turmeric) at this point.
Serve with a drizzle of olive oil, a crack of freshly ground black pepper, and shredded parsley over the top. A slice of good quality seeded sourdough bread is also a nice addition.
Notes:
Feed free to adjust the vegetable quantities as desired. We tend to use what is growing in our veg patch and what we have on hand at the time. Other veg that make great additions or can be swapped in are onion, leek, baby squash, cauliflower, peas, green beans, kale, spinach/silverbeet and kohl rabi.
If you prefer to use dried legumes, this is fine. For tinned legumes, try to use those without additives or firming agents, and less than 100mg salt per 100g. If legumes aren’t your thing, consider adding diced firm tofu as an alternative source of plant protein.
Chicken stock powder works well as an alternative, and there are plenty of vegan chicken stock powders available. Or you can use white miso paste, just mix 2-3 tbsp into 1.5L hot water before adding to the pot.
To ensure this recipe is gluten free, please source gluten free legumes, stock/miso paste and bread.
This soup freezes well, and the flavour is even better the next day.
Enjoy!