Mmmm SOUP-ilicious New Meatless Monday Recipe
A few things have OFFICIALLY happened lately:
- The temperature has dropped (can you say brrrr?!?).
- The leaves have changed colors (Ahh, the FOLIAGE- GORGEOUS!)
- It’s SOUP SEASON!
Colder temps outside call for warmer foods to comfort us after a long day at work and a chilly commute home. But reaching for your favorite creamy comfort food can leave you waking up less than thrilled and bloated! So instead, opt for an equally comforting, HUGE bowl of SOUP!
But I have a confession: I was NOT always a soup person (GASP!). Sorry grandmas of the world, chicken soup did not heal my soul and having a big bowl of soup was NOT my idea of an appealing dinner.
Well, times have changed! Soup is now a go-to meal or snack for me during colder seasons. And that’s great news because it’s AWESOME!!!
My mom made this vegetable soup for me last year and I’ve been hooked ever since. It’s so simple that even cooking newbies can create a delicious, satisfying, and NUTRITIOUS soup that is perfect to leave in the fridge to grab whenever you’re in a soupy mood!
PLUS, one of the EASIEST ways to ensure healthy mid-week meals is to make a big pot of liquid yumminess over the weekend & then slurp (well not too loudly!) during the week!
The BEST part about this recipe? I can’t choose just ONE:
- You’ll be SO full, it’ll be easy to close the kitchen after dinner! Broth-based soups are one of the best weight-loss tricks in the book! Skipping the calories, but retaining tons of flavor, you’ll fill up with vitamins, minerals, antioxidants, AND be satisfied!
- A bowl of (broth-based veggie) soup a day can keep the doctor away! Just an apple? Nah! A large bowl of soup can contain almost TWO CUPS of a VARIETY of veggies…and it’s recommended that we eat 2-3 cups of vegetables daily, so you can fill your veggie quota with a large bowl of soup (without munching on cold raw vegetables when it’s cold outside!)!
- Perfect for #MeatlessMonday! This no-meat meal is perfect for lunch or dinner any day of the week, but especially on Mondays!
- Nutriti-licious! The wide variety of vegetables and whole grains in this soup provide a plethora of vitamins and minerals for vital nutrition!
- Kale: Vitamin C can ramp-up your fat burn and contains detoxifying enzymes and anti-inflammatory nutrients that help prevent lung and stomach cancer. Also loaded with vitamins A & K, plus calcium and fiber.
- Tomatoes: Rich in vitamin C and revved up lycopene levels when cooked, tomatoes can help your body fight infections like the common cold and flu.
- Mushrooms: A superfood in my book, shrooms can boost your immune system to help you fight viral infections, like the flu! Also rich in selenium, a mineral that’s been shown to fight inflammation and prevent cancer…especially breast cancer.
- Beans: As a protein and carbohydrate source, beans pack a nutritious punch. Their soluble fiber has been shown to lower cholesterol
- Olive oil: Yes, we want to use healthy fats in moderation, so ward off heart disease and lower cholesterol by using extra-virgin olive oil, which contains monounsaturated fats.
- Use vegetables YOU love (& what you have on hand). It’s that simple.
Let’s get cooking!
Servings: MANY
Ingredients:
- 1 Tbsp olive oil, divided
- 1 clove garlic, chopped
- 1 large yellow onion, chopped
- 3 cups mushrooms (any variety), sliced
- 2 large carrots or parsnips, thinly sliced/julienned or shredded
- 2 zucchinis, sliced length-wise, then horizontally
- 1 bell pepper, chopped or thinly sliced
- ½ cup string beans, chopped
- ½ cup frozen edamame
- 1 small cabbage or 2 cups, shredded
- 1 15 oz can cannelloni (white kidney) beans, rinsed
- 1 can whole-peeled tomatoes
- Dash sugar or dry red wine
- 4-8 cups low sodium vegetable broth (based on how thin you want your soup)
- 6-8 cups of spinach and/or kale
Spices:
- 1 tsp Pepper
- ½ tsp Oregano
- ½ tsp Mrs. Dash mixed seasoning
- Salt (to taste)
Optional: Red pepper flakes, Whole grains (pasta, barley, quinoa), Shaved parmesan cheese for topping.
Directions:
1. Prepare all vegetables (chop, slice, dice, etc.). Doing the “dirty” work ahead of time makes this recipe SO much easier (you could also buy pre-prepared veggies to save time, but be prepared to pay a pretty penny!).
2. Heat 2 tsp olive oil in pan over medium heat. Once hot, saute onion and garlic. When almost translucent, transfer to a large stock pot.
Add an additional teaspoon of olive oil, then add mushrooms and parsnips and/or carrots.
3. Once those veggies begin to soften, add spices (pepper, Mrs. Dash, oregano). Then add vegetable broth and can of tomatoes.
4. Once simmering, gently add the rest of the vegetables, except for leafy greens. Mix thoroughly, and slowly bring to a boil.
Your soup should now look like this:
5. Then add rinsed cannelloni beans and edamame. Taste to ensure spices match your buds. If desired, add some hot sauce for a kick. Add dash of sugar or wine to cut the acidity from the canned tomatoes. As you stir soup, break up whole tomatoes with your spoon.
6. Cover pot and simmer on low heat for about 15 minutes, so veggies become softer. Then add spinach and/or kale, turn off heat and let sit, covered, for approximately 1 hour.
7. Take off cover and allow to cool. Then refrigerate. Best if served several hours after cooking. 
**When ready to serve, remove from fridge, simmer over medium heat, and add additional greens. If desired, add small whole grain pasta or barley while re-heating. Sprinkle with parm for added yumminess!**
I like to make this soup in the morning/afternoon and then eat for dinner so the flavors have plenty of time to meld and it thickens (slightly)…mmmm! This big pot usually lasts a week in the fridge and freezes great!
Remember, don’t slurp too loudly!
Perfect for these cold winter nights–and for using up any CSA vegetables you may still have!