This nourishing soup combines fiber-rich beans with seasonal vegetables and aromatic herbs for a deeply satisfying meal that supports gut health and provides sustained energy.
Ingredients:
2 tablespoons extra virgin olive oil
1 large onion, diced (optional)
3 celery stalks, chopped
3 carrots, diced
3 garlic cloves, minced (optional)
2 leeks, white and light green parts, sliced
2 parsnips, diced
1 sweet potato/ 1/2 butternut squash cubed
2 tablespoons tomato paste
2 cans (14 oz each) diced tomatoes or 3 fresh tomatoes, diced
2 cans mixed beans (kidney, cannellini, navy), drained and rinsed or- home made cooked beans.
Extended Vegetable Mix:
2 medium zucchini, diced
1 red bell pepper, chopped
1 yellow bell pepper, chopped
3 cups chopped kale
2 cups fresh green beans, trimmed and cut
1 cup fresh or frozen peas
2 cups Brussels sprouts, quartered
2 cups cauliflower florets
1 cup fresh asparagus, chopped
2 cups mushrooms, sliced
1 bunch Swiss chard, chopped
Seasonings:
2 bay leaves
2 teaspoons dried thyme
1 teaspoon dried oregano
1 teaspoon ground cumin
1/2 teaspoon red pepper flakes
1 tablespoon fresh rosemary, minced
2 tablespoons fresh sage, chopped
Sea salt and black pepper to taste
Fresh parsley and dill for garnish
Instructions:
Heat olive oil in a large pot over medium heat. Add onion, celery, carrots, leeks, and parsnips. Sauté for 7-8 minutes until softened.
Add garlic and cook for another minute until fragrant.
Stir in tomato paste and cook for 2 minutes to develop deeper flavor.
Add diced tomatoes, beans, butternut squash, sweet potato,and dried herbs. Pour in vegetable broth.
Bring to a boil, then reduce heat and simmer covered for 15 minutes.
Add cauliflower, brussels sprouts, and green beans. Simmer for 5 minutes.
Add zucchini, yellow squash, bell peppers, and mushrooms. Cook for 5 minutes.
Add kale, Swiss chard, asparagus, and peas. Cook for final 3-4 minutes until greens are just tender.
Stir in fresh herbs.
Taste and adjust seasonings.
Serve hot, garnished with fresh parsley and dill.
Serving Suggestions:
Top with a dollop of dairy-free pesto
Add a splash of apple cider vinegar for brightness
Sprinkle with nutritional yeast for umami flavor
Storage and Tips:
Keeps well in refrigerator for up to 4 days
Freezes well for up to 2 months
Add harder vegetables first, softer ones later to maintain texture
Use whatever seasonal vegetables are available
Consider adding seaweed (wakame or dulse) for extra minerals
For extra protein, add quinoa or barley during cooking