Introduction
Welcome to your new favorite recipe! This spicy, nutrient-dense vegetable soup is not only flavorful but also packed with health benefits. With whole, plant-based ingredients, it’s a perfect way to warm up while boosting your immune system. The bold flavors from warming spices and fresh vegetables come together to create a delicious, satisfying dish that everyone in the family will enjoy.
Ingredients
To prepare this wholesome soup, gather the following ingredients:
- 2 tablespoons olive oil
- 1 large onion, diced
- 3 cloves garlic, minced
- 1 tbls flax and 1 tbls sesame seeds
- 2 medium carrots, chopped
- 1 cup spinach
- 1 cup kale
- 1 large potato chopped
- 2 ribs celery, chopped
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 large can (28 oz) San Marzano tomatoes
- 4 cups vegetable broth
- 1/2 teaspoon cayenne pepper (or to taste)
- Salt and pepper to taste
- Fresh parsley, for garnish
Cooking Instructions
Follow these easy steps to create your spicy vegetable soup:
- In a large pot, heat the olive oil over medium heat. Add the onion and garlic, sautéing until translucent.
- Add the carrots and celery, cooking for 5 minutes until slightly softened.
- Stir in the bell pepper, spinach, kale, zucchini, potato, chickpeas, San Marzano (crushed) tomatoes, and vegetable broth.
- Mix in the spices: flax seed, sesame seed, cayenne, salt, and pepper.
- Bring the soup to a boil, then reduce heat and let it simmer for 20-30 minutes.
- Blending the soup is optional if you prefer a smoother texture.
For a nutritional boost, consider adding nutritional yeast, and serve with whole grain bread for a fiber-rich meal.
Serving Suggestions
Enjoy your spicy vegetable soup hot, garnished with fresh parsley all by itself or poured over rice or pasta. This recipe stores well in the fridge for up to a week and can also be frozen for future meals. Reheat gently on the stovetop or microwave before serving.
Each bowl is loaded with vitamins, minerals, and protein from the legumes, making this soup a wholesome choice for any day.