Hearty Vegetable Soup

Author: Canadian Living

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

  • Portion size 6 servings

Ingredients

  • 1 tablespoon canola oil
  • 1 onion diced
  • 1 cup chopped carrots
  • 1 cup chopped celery
  • 2 minced cloves of garlic
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon hot pepper flakes
  • 1 sweet potato peeled and chopped
  • 1 sweet green pepper chopped
  • 1 can diced tomatoes
  • 1 can chick peas drained and rinsed
  • 1 bay leaf
  • 1 cinnamon stick
  • 2 teaspoons paprika
  • 4 cups (1L) water

Method

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 facts per each of 6 servings: about

  • Sodium 595 mg
  • Protein 6 g
  • Calories 178.0
  • Total fat 4 g
  • Cholesterol 0 mg
  • Saturated fat trace
  • Total carbohydrate 33 g

%RDI

  • Iron 21.0
  • Fibre 0.0
  • Folate 30.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 9.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 78.0
  • Vitamin C 68.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Hearty Vegetable Soup