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Ingredients
- 1 tablespoon olive or canola oil
- 1 medium onion (white, yellow or red) diced
- 3-4 cloves garlic, smashed and minced
- 2 stalks celery, diced
- 2 carrots, sliced into rounds or diced
- 2 cans beans (low-sodium or no salt added) drained and rinsed
- 1 28-ounce can petite diced tomatoes
- 2 cups root vegetables such as white or yellow potatoes, turnips or sweet potatoes
- 2 teaspoons dried herbs
- 1/4 teaspoon ground black pepper
- 1 quart (32 ounces) low-sodium vegetable broth or water
- 10-16 ounces frozen or fresh spinach, kale or other green
- 2 cups zucchini or yellow squash, diced (optional)
Instructions
1. In a medium pot, heat oil over medium-high heat until shimmering.
2. Add onions, stir and cook until translucent.
3. Add garlic, stir and cook 1-2 minutes or until fragrant but not browned.
4. Add celery and carrots, stir and cook 4-6 minutes.
5. Add beans, tomatoes, root vegetables, dried herbs, black pepper and stock or water. Then add just enough water to cover all ingredients.
6. Simmer soup covered for 20-30 minutes or until root vegetables are tender.
7. Stir in greens and squash. Simmer until tender and warmed though, about 10 minutes.
GREAT ADDITIONS/SUBSTITUTIONS
Add frozen veggies just before serving. Try soup with whole grain pasta, brown rice or bulgur wheat. Try beans such as: northern, navy, cannellini, chickpeas, black eyed peas, black beans, etc. Add or sub veggies such as: corn, hominy, lima beans, bell peppers, green beans, fennel, green peas, green onion, winter squash, okra, leeks or mushrooms.
TOOLS & EQUIPMENT
Knife, pot, large spoon