10-Spice Vegetable Soup

21 65 217
Ingredients Minutes Calories
Prep Cook Servings
20 min 45 min 6
10-Spice Vegetable Soup
Health Highlights

Ingredients


1 tbsp, ground Basil, dried (for spice blend)
1 1/2 tsp Black pepper (for spice blend)
1 tsp Cayenne pepper (for spice blend)
1 tbsp Garlic powder (for spice blend)
1 tbsp Onion powder (for spice blend)
1 tbsp Oregano, dried (for spice blend)
2 tbsp Paprika (for spice blend)
1 1/2 tsp Sea Salt (for spice blend)
2 tsp, ground Thyme, dried (for spice blend)
1 tbsp Water
3 clove(s) Garlic (minced)
1 onion(s) Sweet onion (diced)
3 medium Carrots (peeled, chopped)
1 medium pepper(s) Red bell pepper (chopped)
1 1/2 cup Sweet potato (chopped)
2 medium stalk(s) Celery (chopped)
2 can(s) (16 oz) Diced tomatoes, canned
5 cup Vegetable stock/broth
1 dash Salt and pepper (to taste)
1 can (15oz) Chickpeas, canned, drained (drained, rinsed)
3 cup Baby spinach (or kale)

Instructions



  1. Prepare the 10-spice blend by combining basil, black pepper, cayenne pepper, garlic powder, onion powder, oregano, paprika, sea salt, and thyme. You should have 1/2 cup of the mixture. Set aside.
  2. In a large pot, heat the water over medium heat. Add the garlic and onion and sauté for 3 to 5 minutes, or until the onion is translucent. Season with sea salt.
  3. Add the carrots, bell pepper, sweet potato, celery, and diced tomatoes with their juices.
  4. Add the vegetable broth and 1-2 Tbsp of the 10-spice blend. Stir well to combine. 
  5. Bring the mixture to a boil and then reduce the heat to medium-low. Season with salt and black pepper.

    Simmer uncovered, for at least 20 minutes, stirring occasionally, until the vegetables are tender. 
  6. During the last 5 minutes of cooking, stir in the spinach (or kale), and drained beans. Add more 10-spice mix, to taste.

Notes:

Nutrition Highlight:

Vegetables provide key vitamins and minerals required for vital health and maintenance of the body!


Nutrition Facts

Per Portion

Calories 217
Calories from fat 34
Calories from saturated fat 3.2
Total Fat 3.8 g
Saturated Fat 0.4 g
Trans Fat 0
Polyunsaturated Fat 5.1 g
Monounsaturated Fat 9.4 g
Cholesterol 0
Sodium 1519 mg
Potassium 974 mg
Total Carbohydrate 43 g
Dietary Fiber 12.9 g
Sugars 11.6 g
Protein 9.4 g

Dietary servings

Per Portion


Meat Alternative 0.4
Vegetables 4.5

Energy sources


Pygal67%455.4314349053352239.834820487230416%292.2512244917291195.4635696270045717%334.7673125922383119.8064730852999867%16%17%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main
Soup




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