Name: Vegetable Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: American
Ingredients: 3 tablespoons olive oil; 1 onion, diced; 6 garlic cloves, roughly chopped; 1 teaspoon fennel seeds; ½ teaspoon red pepper flakes (Aleppo is nice here); 2 teaspoons Italian seasoning; 1 fennel bulb, cored and chopped (1 ½ cups, or sub chopped celery); 2 cups carrots, chopped, peeled, ¼ inch thick disks, cut into halves or quarters; 1 red bell pepper, chopped; 2 tablespoons tomato paste; 4 cups veggie broth or chicken broth; 1 14-ounce can diced tomatoes (do not drain); 2 bay leaves; 2 teaspoons kosher salt; 1 teaspoon black pepper; 2 x 14-ounce cans cannellini beans, drained; 1 cup dry small pasta (like ditalini pasta, mini shells or gluten-free pasta); 2 cups lacinato kale (big stems removed), chopped into 1-inch pieces; ½ cup flat leaf parsley, chopped – save half for garnish (or sub fresh basil); 1-2 teaspoons soy sauce (or GF liquid aminos), add to taste, for extra depth (optional)

Description

A hearty and healthy vegetable soup packed with flavor and nutrients.

Ingredients

Scale

3 tablespoons olive oil
1 onion, diced
6 garlic cloves, roughly chopped
1 teaspoon fennel seeds
½ teaspoon red pepper flakes (Aleppo is nice here)
2 teaspoons Italian seasoning
1 fennel bulb, cored and chopped (1 ½ cups, or sub chopped celery)
2 cups carrots, chopped, peeled, ¼ inch thick disks, cut into halves or quarters
1 red bell pepper, chopped
2 tablespoons tomato paste
4 cups veggie broth or chicken broth
1 14-ounce can diced tomatoes (do not drain)
2 bay leaves
2 teaspoons kosher salt
1 teaspoon black pepper
2 x 14-ounce cans cannellini beans, drained
1 cup dry small pasta (like ditalini pasta, mini shells or gluten-free pasta)
2 cups lacinato kale (big stems removed), chopped into 1-inch pieces
½ cup flat leaf parsley, chopped – save half for garnish (or sub fresh basil)
1–2 teaspoons soy sauce (or GF liquid aminos), add to taste, for extra depth (optional)

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Instructions

Heat olive oil in a Dutch oven.
Sauté onion and garlic over medium heat until tender and fragrant, 3-4 minutes.
Add the spices and remaining veggies, and sauté for five more minutes.
Stir in the tomato paste.
Add the veggie broth, tomatoes, salt, pepper, and bay leaves. Bring to a boil.
Add the pasta and white beans, and simmer gently, uncovered, until the pasta is al dente.
Simmer until wilted slightly.
Stir in half the herbs.
Add the optional soy sauce to taste, along with more black pepper or chili flakes if you like.
Serve with a drizzle of olive oil or grated pecorino cheese, a few cracks of black pepper, fresh herbs, Aleppo chili flakes, crispy shallots, or Urfa fiber.
Enjoy with crusty bread.

Notes

For a gluten-free option, use gluten-free pasta.
Feel free to use any vegetables you have on hand.

Prep Time: 15 minutes
Cook Time: 30 minutes
Category: Soup
Method: Stovetop
Cuisine: American

Nutrition

Serving Size: 1 bowl
Calories: 250
Sugar: 4g
Sodium: 600mg
Fat: 6g
Saturated Fat: 1g
Unsaturated Fat: 5g
Trans Fat: 0g
Carbohydrates: 42g
Fiber: 10g
Protein: 12g
Cholesterol: 0mg