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Autumn Vegetable Soup

Autumn Vegetable Soup


2 tablespoons olive oil
1 large onion, diced
3 medium carrots, diced
2 clove of garlic, minced
2 cups ½ inch cubes, peeled butternut squash
¼ teaspoon ground allspice
¾ teaspoon salt, plus more to taste
pinch cayenne pepper, plus more to taste
4 sprigs fresh thyme
4 cups low-sodium chicken or vegetable broth
1 14.5 ounce can no-salt-added diced tomatoes
2 cups lightly packed kale (ribs removed coarsely chopped)
1 cup low-sodium canned chick peas


Heat the oil in a large soup pot over a medium-high heat. Add the onion and carrot and cook until they begin to soften, stirring occasionally, about 6 minutes. Add the garlic and cook for 1 minute more. Add the butternut squash, all spice, ¾ teaspoon of salt and cayenne and stir to combine. Add the thyme, broth, and tomatoes with their juice. Bring to a boil then reduce heat, cover and simmer for 10 minutes. Add the kale and the chickpeas, if using, and cook for 10 minutes more until the squash is tender and the kale has wilted. Pick out the thyme springs and discard before serving. Season with additional salt to taste.

Makes about 8 cups
Serves 4

Per serving:
Calories 260; Total fat 9g (Sat fat 1.5g, Mono fat 5.6g, Poly fat 1.2g); Protein 11g; Carb 37g; Fiber 7g; Cholesterol 0mg; Sodium 580mg

Excellent Source of: protein, fiber, vitamin A, niacin, vitamin C, vitamin K, copper, potassium

Good Source of: thiamin, riboflavin, vitamin B6, calcium, iron, magnesium, manganese, molybdenum, phosphorus

*Photo Credit Deb Lindsey

Copyright 2016 Ellie Krieger All Rights reserved

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