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Vegetable Soup with Roasted Garlic

(Reposted from Week 3. This recipe is made Day 7 of Week 3/Prep Day of Week 4. This recipe is NOT included in the Week 4 Shopping List. If you did not buy ingredients for this recipe during Week 3, please add to your shopping list and cook on Prep Day)

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

Makes 8 servings

Nutrition Corner: Cabbage
Cabbage is part of the cruciferous vegetable family and contains health promoting sulfur containing compounds. Cabbage has been heavily studied and has been shown to provide cardiovascular and cancer protection as well as a decreased risk for type 2 diabetes. Other cruciferous vegetables include arugula, bok choy, broccoli, cauliflower, collard greens, kale, mustard greens, radish, turnip, and watercress.

Vegetable Soup w Roasted Garlic.JPG

Ingredients:

  • 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

Directions:

  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.