Autumn Vegetable Soup

 

Well the rains have come and the leaves are changing. We’re bringing in the last of the harvest and staving off the cold with good hot food. Here is a delicious way of getting a belly full of cozy with my nutritionally balanced, hearty soup.

All the veggies in this soup are high in alpha-carotene and beta-carotene which is good for the eyes, cognitive function and cellular regeneration.  You will get a lot of vitamin A and C in this soup, as well as anti-inflammatory and antioxidant properties.  Being chock full of Veggies rich in fibre can’t be bad either.

We all know that Garbanzo Beans (Chick Peas) are high in fibre but recent studies indicate that they are better at blood fat regulation, including lowering levels of LDL-cholesterol, total cholesterol, and triglycerides. Awesome!  Also noted is garbanzo bean consumption will improve control of blood sugar and insulin secretion. Equally important, only one-third cup of the beans per day was needed to provide these blood-sugar related health benefits.

 

  • 3 medium Sweet Potatoes
  • 2 medium Onions
  • 1 small Winter Squash (acorn or butternut work best)
  • 4 medium carrots
  • 4 large Kale Leaves chopped into 1” strips with the stem removed
  • 1.5L of Vegetable Stock
  • 540ml can of Chick Peas
  • 1 clove minced Garlic
  • 1 tsp Thyme
  • 0.5 tsp ground celery seed
  • 0.5 tsp ground Cumin
  • 0.5 tsp ground ground mustard seed
  • 2 Bay Leaves
  • Salt and Pepper to taste. (Chef Tip: don’t try to salt all at once; the flavour is different when you add some at the beginning and then adjust for more at the end of cooking. So don’t over salt to start.)
  • You can also add Turnips, Celery, Parsnips, Golden Beets, Celeriac, and any other hardy root vegetables that you like.

 

Peel and cut the raw squash, carrots and sweet potato into 1” cubes. Cut the Onion into large chunks. This is an easy throw everything into a pot recipe. So do just that. Bring it to a boil then turn the heat down to medium low and cook until the vegetables are soft. Add more water or stock if it starts to get too dry. Serve with a fresh Rye bread to compliment if you like.garbanzo bean consumption to improve participants’ control of blood sugar and insulin secretion. Equally important, only one-third cup of the beans per day was needed to provide these blood-sugar related health benefits.

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