Autumn is here and that means healthy, delicious, quick meals, that warm us from the inside out.
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Besides their clear health benefits, vegetable soups are the perfect canvas for what’s in season. This time of year, there’s nothing better than hearty, warming soups loaded up with a variety of gorgeous fall vegetables. The foundation of onion and carrots is enhanced with chunks of butternut squash and ribbons of kale in a broth infused with herbs and spices. In two words: satisfaction guaranteed.
Check out this delicious recipe that The Skinny Life found and give it a try!
Autumn Vegetable Soup
- 2 Tbs. olive oil
- 3 medium carrots, cut into medium dice
- 1 large yellow onion, cut into medium dice
- 2 medium cloves garlic, minced
- 2 cups 1/2-inch-cubed peeled butternut squash (about half a 2-lb. squash)
- 1/4 tsp. ground allspice
- Pinch cayenne pepper; more to taste
- Kosher salt
- 1 quart lower-salt chicken broth
- 1 14.5-oz. can no-salt-added diced tomatoes
- 4 sprigs fresh thyme
- 2 cups lightly packed, coarsely chopped kale
- 1 cup lower-salt canned chickpeas
Heat the oil in a large soup pot over medium-high heat. Add the carrots and onion and cook, stirring occasionally, until they begin to soften, about 6 minutes. Add the garlic and cook for 1 minute more. Add the squash, allspice, cayenne, and 1 tsp. salt and stir to combine. Add the broth, tomatoes with their juice, and thyme. Bring to a boil, reduce the heat to medium, cover, and simmer for 10 minutes. Add the kale and the chickpeas and cook uncovered until the squash is tender and the kale has wilted, about 10 minutes more. Discard the thyme springs before serving. Season to taste with more salt and cayenne.
You can refrigerate this soup for 3 days or freeze for 2 months.
nutrition information (per serving):
Calories (kcal): 120; Fat (g): fat g 4.5; Fat Calories (kcal): 40; Saturated Fat (g): sat fat g 0.5; Protein (g): protein g 5; Monounsaturated Fat (g): 3; Carbohydrates (g): carbs g 16; Polyunsaturated Fat (g): 1; Sodium (mg): sodium mg 250; Cholesterol (mg): cholesterol mg 0; Fiber (g): fiber g 3;
Photo: Scott Phillips
Recipe: by Ellie Krieger from Fine Cooking