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Vegetable Soup w Roasted Garlic.JPG

Vegetable Soup with Roasted Garlic

Active Time: 35 minutes / Cook Time: 30 minutes / Total Time: 45-50 minutes

Makes 8 servings


  • 2 tablespoons ghee
  • 2 cups chopped yellow onion
  • 2 cups chopped carrot
  • 2 cups chopped celery
  • 1 bunch Swiss Chard, stems thinly sliced and leaves roughly chopped
  • 2 ½ teaspoons Italian seasoning
  • ½ bulb roasted garlic*, squeezed from skins and mashed
  • 1 (28 oz.) can whole tomatoes
  • ½ head large green cabbage, cored and thinly sliced (about 4-5 cups)
  • 1 quart low sodium vegetable broth
  • 2 cups water, plus more as needed
  • 1 (15 oz.) can white beans, rinsed and drained
  • 1 (15 oz.) can chickpeas, rinsed and drained
  • 1 ½ teaspoons fine sea salt
  • ½ teaspoon freshly ground black pepper


  1. In a stockpot or Dutch oven, melt the ghee over medium heat. Add onion, carrot, celery, and Swiss Chard stems and cook, stirring, until they begin to soften, 7-8 minutes.
  2. Add Italian seasoning and mashed roasted garlic and cook, stirring frequently, until the vegetables are softened, another 5-6 minutes.
  3. Using kitchen scissors, chop the whole tomatoes right in the can. Add tomatoes, cabbage, broth, and water to the pot and bring to a boil. Reduce heat and simmer 10 minutes.
  4. Stir in beans, chickpeas, and Swiss Chard leaves and cook, stirring occasionally, until greens are fully wilted and beans are heated through, about 5 minutes.
  5. Taste and adjust seasonings (Italian seasoning, salt, and pepper) to your preference.
  6. Serve 2 cups of soup per person for dinner.
  7. Divide remaining soup into 6 airtight containers and refrigerate until needed for lunches during Week 4.

*To roast garlic: Preheat oven to 350°F. Cut the top ¼” off of the garlic bulb, barely exposing each of the garlic cloves within their skins. Place on a square of foil, drizzle with coconut oil, wrap tightly, and roast for 45 minutes to 1 hour, or until garlic is soft.