10-Spice Vegetable Soup

23 65 334
Ingredients Minutes Calories
Prep Cook Servings
20 min 45 min 6
10-Spice Vegetable Soup
Health Highlights

Ingredients


3/4 cup Cashew nuts, raw (soaked for 4-12 hours and drained)
1 cup Vegetable stock/broth
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 Extra virgin olive oil
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. Place cashews in a bowl and add enough water to cover. Soak the cashews overnight, or for 8 hours. For a quicker alternative, soak the cashews in boiled water for 30 to 60 minutes. Drain and rinse the cashews.
  2. In a blender, combine the prepared cashews with 1 cup of vegetable broth and blend on high until smooth. Set aside.
  3. 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.
  4. In a large pot, heat the oil 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.
  5. Add the carrots, bell pepper, sweet potato, celery, and diced tomatoes with their juices.
  6. Add the remaining vegetable broth and 1-2 Tbsp of the 10-spice blend. Stir well to combine. 
  7. 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. 
  8. During the last 5 minutes of cooking, stir in the cashew cream, 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 334
Calories from fat 119
Calories from saturated fat 17.4
Total Fat 13.2 g
Saturated Fat 1.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 7.4 g
Monounsaturated Fat 16.7 g
Cholesterol 0
Sodium 1614 mg
Potassium 1081 mg
Total Carbohydrate 48 g
Dietary Fiber 13.4 g
Sugars 12.9 g
Protein 12.3 g

Dietary servings

Per Portion


Meat Alternative 0.9
Vegetables 4.5

Energy sources


Pygal50%467.74454408035297194.0214888191764336%301.97823840882074235.158028066741415%340.71449917016844116.5352822948473250%36%15%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main
Soup




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