A hearty vegetable soup is like the fall/winter version of a big healthy salad.

You get great nutrients and antioxidants from a variety of vegetables and herbs plus you can easily add plant based protein (beans, lentils, quinoa) to make it a perfect meal. The broth and water from the veg also help to keep you hydrated and feeling full.

Warm soups balance your body from the cold in the fall and winter months. Grounding vegetables (ones that are literally grown in the ground) such as the carrots and parsnips in this soup, keep you focussed and calm when the fall wind is light and blustery outside.

Why not cozy up to a big bowl of this delicious fall soup tonight?

Enjoy.

INGREDIENTS

serves 6-8

• 1 medium yellow onion, chopped
• 3 cloves garlic, minced
• 1 Tbsp olive oil
• 2 medium carrots, cut in thin rounds
• 3 parsnips, cut in thin rounds
• 1 red bell pepper, chopped
• 1 sweet potato, scrubbed and cut into bite size cubes
• 8 cups vegetable broth (two boxes)
• 2 tsp dried oregano
• 2 tsp dried rosemary
• fresh ground sea salt and pepper
• 2 bay leaves
• 2 Tbsp apple cider vinegar
• 2 big handfuls of kale, stems removed and torn (substitute baby kale or spinach)
• 1 can kidney beans, rinsed and drained

METHOD

In a large soup pot, saute onions and garlic in the olive oil on medium heat for 5 minutes. Add in the carrots and parsnips, stir and cook for an additional 5 minutes. 

Add in the bell pepper, sweet potato, vegetable broth, oregano, rosemary, a dash of salt and pepper and the bay leaves. Stir and turn up the heat to bring it to a boil. 

Reduce heat to a bubbling simmer. Stir in the apple cider vinegar, cover and cook for 30 – 40 minutes. Add in the kale and beans and simmer for an additional 10 minutes. 

Discard the bay leaves before serving.

TIPS & NUTRITION

This soup is full of immune supporting nutrients. The carrots, sweet potato and bell peppers contain a good amount of vitamin A and C – both amazing for your immune system and to help fight off infection.

The onion, garlic and rosemary are high in naturally detoxifying antioxidants. The greens are especially good for your lungs and respiratory system and the beans add protein and fibre. 

I like to make a big batch and then freeze the extra in single serving sizes – making it an easy and healthy ‘to go’ lunch or dinner when you’re strapped for time.  

You can cook this recipe longer on low temperature. I often put it on early in the afternoon and let it simmer filling the house with delicious smells and giving the soup even more flavour.