Ultimate Plant-Packed Vegetable Soup

Looking for a delicious way to boost your weekly plant intake? This vibrant, nourishing soup is your answer. Packed with a beautiful variety of vegetables, herbs, and legumes, it’s a simple and satisfying meal that will leave you feeling fantastic. Each bowl is a celebration of flavor and nutrients, designed to make healthy eating both easy and enjoyable. We’ll even show you how to increase the diversity of plants for even more goodness!

Ingredients

• 2 tablespoons extra virgin olive oil
• 1 large yellow onion, chopped
• 2 cloves garlic, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 leek, white and light green parts only, sliced
• 1 red bell pepper, chopped
• 1 medium zucchini, diced
• 1 (28-ounce) can diced tomatoes, undrained
• 6 cups vegetable broth
• 1 (15-ounce) can cannellini beans, rinsed and drained
• 1 teaspoon dried thyme
• 2 cups chopped kale, stems removed
• Salt and freshly ground black pepper to taste
• 1/4 cup fresh parsley, chopped, for garnish
• Optional: Mixed seed blend (pumpkin, sunflower, chia) for topping

Instructions

1. Sauté the Aromatics: In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, carrots, celery, and leek. Cook, stirring occasionally, until the vegetables have softened, about 8-10 minutes. Add the minced garlic and cook for another minute until fragrant.



2. Build the Soup Base: Stir in the chopped red bell pepper and zucchini, and cook for 5 minutes. Pour in the diced tomatoes (with their juices) and the vegetable broth. Add the cannellini beans and dried thyme. Season generously with salt and pepper.
3. Simmer to Perfection: Bring the soup to a boil, then reduce the heat to low, cover, and let it simmer for at least 20-25 minutes to allow the flavors to meld together.
4. Wilt the Greens: Uncover the pot and stir in the chopped kale. Cook for another 3-5 minutes, just until the kale has wilted and turned a vibrant green.
5. Serve and Garnish: Taste the soup and adjust seasoning if necessary. Ladle into bowls and garnish with fresh parsley. For an extra boost of nutrients and to increase your plant variety to over 14 types, sprinkle with a mixed seed blend before serving!

Nutritional Information

Estimated values per serving.