Tested till perfect Hearty Vegetable Soup

Hearty Vegetable Soup

If you aren't taking this on your trip, enjoy it at home garnished with chopped green onions and sour cream.

By The Canadian Living Test Kitchen

Source: Canadian Living Magazine: March 2009

Recipe4 out of 5 based on 18 ratings.
  • rating starrating starrating starrating starrating star
  • Portion size 10 cups (2.5 L), or 4 to 6 servings

Ingredients

  • 1 tbsp 1tbspcanola oil
  • 1 1oniononions, diced
  • 1 cup 1cupchopped carrotcarrots
  • 1 cup 1cupchopped celery
  • 2 2minced cloves of garlic
  • 1/2 tsp 1/2tspdried oregano
  • 1/2 tsp 1/2tspsalt
  • 1/4 tsp 1/4tspground cumin
  • 1/4 tsp 1/4tsphot pepper flakes
  • 1 1small sweet potatosweet potatoes, peeled and chopped
  • 1 1sweet green peppersweet green peppers, chopped
  • 1 can (28 oz/796 ml) 1can (28 oz/796 ml)diced tomatoes
  • 1 can (19 oz/540 ml) 1can (19 oz/540 ml)chick peas, drained and rinsed
  • 1 1bay leafbay leaves
  • 1 1cinnamon stickcinnamon sticks
  • 2 tsp 2tsppaprika
  • 4 Cups 4Cups(1L) water
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Preparation

In Dutch oven, heat oil over medium heat; cook onion, carrot, celery, garlic, oregano, salt, cumin and hot pepper flakes, stirring occasionally, until softened, about 5 minutes.

Add sweet potato and green pepper; cook, stirring, for 3 minutes.

Stir in tomatoes, 4 cups (1 L) water, chickpeas, bay leaf, cinnamon stick and paprika; bring to boil. Reduce heat, cover and simmer until vegetables are tender, 20 to 25 minutes. Discard bay leaf and cinnamon stick. (Make-ahead: Let cool for 10 minutes; refrigerate in airtight container for up to 4 days.)

Nutritional Information per each of 6 servings: about

cal 178 pro 6g total fat 4g sat. fat 0
carb 33g fibre 7g chol 0mg sodium 595mg

% RDI:

calcium 9 iron 21 vit A 78 vit C 68
folate 30
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