UnlockFood.ca
Français

Hearty Manitoba Vegetable Soup

Makes 6-8 servings

Preparation Time: 20 min
Cooking Time: 45 min

When gardens are full of fresh produce, soups are a wonderful addition to dinnertime. The puree of pumpkin adds a creaminess that is unique to this soup and will help fill those tummies when the hunger hits.

Ingredients

1 tbsp Canola oil 15 mL
3  Celery stalks, chopped  
2  Carrots, chopped  
2  Onions, chopped  
1  Zucchini, chopped  
3  Garlic cloves, minced  
3  Potatoes, peeled and diced  
3  Tomatoes, chopped  
3  Bay leaves  
1 1/2 tsp Fresh rosemary 7 mL
1 1/2 tsp Fresh thyme 7 mL
4 cups Vegetable broth 1 L
1 can Red kidney beans 540 mL
2 cups Chopped Swiss chard or spinach leaves 500 mL
1 cup Pumpkin or squash puree 250 mL
1 tbsp Worcestershire sauce 15 mL
1 tsp Prepared mustard 5 mL
1/2 tsp Pepper 2 mL
1 cup Cooked small pasta or rice (optional) 250 mL
  Grated Parmesan cheese (optional)  

Instructions

Step 1
In a large soup pot, heat oil over medium heat and cook celery, onions, carrot, zucchini and garlic for about 8 minutes or until softened.

Step 2
Stir in potatoes, tomatoes, bay leaves, rosemary and thyme. Add broth and beans; bring to a boil. Reduce heat and simmer for 20 minutes or until potatoes are tender.

Step 3
Stir in Swiss chard, pumpkin puree, Worcestershire, mustard and pepper; simmer about 10 minutes or until chard is wilted. Stir in pasta, if using and heat through.

Step 4
Sprinkle each serving with cheese if desired.

Tips

You can substitute dried herbs for the fresh, simply use 1/2 tsp (2 mL) of each.
 
If the soup becomes too thick for your liking simply add 1 to 2 cups (250 mL to 500 mL) of water.

Nutrition & Notes

Nutrition Information
Valeur nutritive
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 277 kcal
Fat / Lipides 4 g
Saturated / saturés
+ Trans / trans
Cholesterol / Cholestérol
Sodium / Sodium 569 mg
Carbohydrates / Glucides 53 g
Fiber / Fibres 10 g
Sugars / Sucres
Protein Protéines 11 g
Vitamin A / Vitamine A
Vitamin C / Vitamine C
Calcium / Calcium
Iron / Fer
When Karen, a dietitian from Beausejour, Manitoba, makes large batches of this soup from her fall vegetables garden and freezes for later.  The flavour tastes even better the next day.     
Recipe courtesy of UnlockFood.ca

Breakfast Muesli Smoothie Bowl

Crowd-pleasing Chickpea and Carrot Salad