Description
A hearty and healthy vegetable soup packed with vibrant vegetables, chickpeas, and flavorful herbs, perfect for a comforting meal any day. This easy-to-make soup combines roasted tomatoes, fresh kale, and a touch of white wine vinegar for a balanced and delicious taste.
Ingredients
Units
Scale
Vegetables and Aromatics
- 2 tablespoons extra-virgin olive oil
- 1 medium yellow onion, diced
- 1 teaspoon sea salt, more to taste
- Freshly ground black pepper
- 1 medium carrot, diced
- 1 small sweet potato, diced
- 4 garlic cloves, chopped
- 1 cup halved cherry tomatoes
- 1 cup chopped green beans
- 1 zucchini, diced
- 1 1/2 cups chopped kale
Herbs and Spices
- 2 teaspoons dried oregano, or 2 tablespoons chopped fresh thyme or rosemary
- 1/4 teaspoon red pepper flakes, plus more to taste
- 2 bay leaves
Liquids and Canned Goods
- 1 (14.5-ounce) can fire roasted diced tomatoes
- 4 cups vegetable broth
- 1 (15-ounce) can chickpeas, drained and rinsed
- 2 tablespoons white wine vinegar
Instructions
- Sauté onion and season: Heat the olive oil in a large pot over medium heat. Add the diced onion, sea salt, and freshly ground black pepper. Cook, stirring occasionally, for about 8 minutes until the onion is soft and translucent.
- Add root vegetables: Stir in the diced carrot and sweet potato, cooking for an additional 2 minutes to allow them to begin softening.
- Add tomatoes and aromatics: Incorporate the canned fire roasted diced tomatoes, chopped garlic, dried oregano (or fresh thyme/rosemary), and red pepper flakes. Stir well to combine all the flavors.
- Add broth and simmer: Pour in the vegetable broth and add the bay leaves. Bring the mixture to a boil, then lower the heat to a simmer. Cover the pot and let cook for 20 minutes to meld the flavors and cook the vegetables thoroughly.
- Add green vegetables and chickpeas: Stir in the halved cherry tomatoes, chopped green beans, diced zucchini, and rinsed chickpeas. Cover again and cook for 10 to 15 minutes until the green beans are tender.
- Finish with vinegar and kale: Stir in the white wine vinegar and chopped kale. Cook for 5 more minutes, until the kale is wilted and tender. Taste and adjust salt, pepper, and red pepper flakes as desired before serving.
Notes
- For a spicier soup, increase the amount of red pepper flakes according to your taste.
- Use fresh herbs like thyme or rosemary instead of dried oregano for a different flavor profile.
- Chickpeas can be substituted with cannellini beans or lentils for variety.
- This soup is great for meal prep and can be refrigerated for up to 4 days.
- For a heartier version, add cooked quinoa or pasta in the final few minutes of cooking.
Nutrition
- Serving Size: 1 cup (approx. 240 ml)
- Calories: 150 kcal
- Sugar: 6 g
- Sodium: 550 mg
- Fat: 5 g
- Saturated Fat: 0.7 g
- Unsaturated Fat: 4.3 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 6 g
- Protein: 6 g
- Cholesterol: 0 mg