Autumn Vegetable Soup by Ellie Krieger

Portions: 2 cups

Yield: 4 servings

Ingredients
  • 2 tablespoons olive oil
  • 1 large onion, diced
  • 3 medium carrots, diced
  • 2 clove of garlic, minced
  • 2 cups ½ inch cubes, peeled butternut squash
  • ¼ teaspoon ground allspice
  • 1 teaspoon salt
  • pinch cayenne pepper, plus more to taste
  • 4 sprigs fresh thyme
  • 4 cups low-sodium chicken or vegetable broth
  • 1 14.5 ounce can no-salt-added diced tomatoes
  • 2 cups lightly packed kale (ribs removed coarsely chopped)
  • 1 cup low-sodium canned chick peas
Instructions
1
Heat the oil in a large soup pot over a medium-high heat. Add the onion and carrot and cook until they begin to soften, stirring occasionally, about 6 minutes. Add the garlic and cook for 1 minute more. Add the butternut squash, all spice, salt and cayenne and stir to combine. Add the thyme, broth, and tomatoes with their juice. Bring to a boil then reduce heat, cover and simmer for 10 minutes. Add the kale and the chickpeas, if using, and cook for 10 minutes more until the squash is tender and the kale has wilted. Pick out the thyme springs and discard before serving.
Nutrition Facts:
Calories
260
Carbs
37g
protein
11g
fat
9g
sat. fat
1.5g
sodium
580mg
fiber
7g
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