Happy Soup Season!
Chilly nights are finally here, and healthy soups are a great way to warm up! Soups are a great option for a weeknight meal or lazy Sunday afternoon. They are an easy and affordable way to pack a lot of nutrients into one bowl! The kale and roasted vegetable soup featured below is an excellent source of fiber, protein, iron and vitamin A.
Kale and Roasted Vegetable Soup
Prep Time: 30 minutes
Cook Time: 1.5 hours
3 medium carrots, peeled and quartered lengthwise
2 large tomatoes, quartered
1 large onion, cut into 8 wedges
½ butternut squash, peeled, seeded, cut lengthwise into ½ inch thick wedges (save time and buy pre-cut squash)
6 garlic cloves
1 Tbsp olive oil
6 cups of vegetable or chicken broth
4 cups of finely chopped kale
3 large fresh thyme sprigs
1 bay leaf
1 15oz can of white beans, drained
Preheat oven to 400°F.
Roast carrots, tomatoes, onion, squash and garlic. Rub rimmed baking sheet with a thin coat of olive oil. Place carrots, squash, tomatoes, onion and garlic on the baking sheet and drizzle with olive oil and salt and pepper. Toss vegetables so that they are well coated. Roast for 45 minutes, stirring once or twice, until cooked through and browned.
Remove the roasted squash and carrots from baking sheet. Place onto a cutting board and cut into ½-inch pieces and set aside.
Puree the roasted garlic, tomatoes and onions. Add vegetables to a food processor or blender. Pulse until almost smooth.
Add broth, and pureed vegetables to a large pot. Add chopped kale, thyme and lay leaf to the pot. Heat on high to bring to a boil and then reduce to a simmer. Simmer uncovered until the kale is tender, about 30 minutes.
Add roasted carrots, squash and beans. Add the roasted carrots and squash to the soup. Add the drained white beans to the soup. Simmer for 8 to 10 minutes.
Discard thyme sprigs and bay leaf before serving.
Nutrition Facts Per Serving:
Total Fat: 5g
Total Carbohydrate: 59g
Dietary Fiber: 14g