8 Minute Meals: hearty fall soup

Good Morning CT at Nine

Registered dietitian-nutritionist Jamie Lee McIntyre creates a comforting vegetable and quinoa soup, perfect for a snow day.

1.5 Tbsp olive oil in mister
½ medium sized yellow onion
1 large celery stalk, diced
¾ cup baby carrots, diced
1 medium sweet potato, peeled and cut into small cubes
2 cups diced butternut squash, fresh or frozen
2 bay leaves
1 tsp seal salt
2 tsp black pepper
2 tbsp garlic powder
32 oz Reduced Sodium Vegetable or Chicken Stock
28 oz can diced tomatoes in tomato juice
15 oz can chickpeas, rinse and drain
2 cups cooked quinoa
12 oz bag frozen chopped kale (or 2 cups fresh kale, washed, massaged, stalks removed and chopped)
Spray inside of Dutch oven or stock pot with olive oil and add in carrots, onion and celery. Cook about 5 minutes, or until onions are translucent, over medium heat. Add in butternut squash, sweet potato, bay leaves. Season with garlic powder and cook until tender. Then, add in tomatoes, chickpeas and broth. Add kale and quinoa last. Season with salt and pepper to taste. Serve immediately, or allow to cool before freezing.
To save time, pick up pre- washed, peeled and cut veggies at the grocery store. To save money, wash, cut and peel on your own or use frozen. For a lower sodium recipe, choose canned veggies with no added salt and low sodium broth. For a vegan or vegetarian dish, use vegetable stock. For a higher protein dish, add in shredded chicken or turkey breast. Freeze leftovers for an easy and healthy meal to quickly heat up on a busy weekday night!

Copyright 2021 Nexstar Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.

Trending Stories

Don't Miss

More Don't Miss