|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 9g||12%|
|Saturated Fat 1g||4%|
|Total Carbohydrate 18g||7%|
|Dietary Fiber 5g||20%|
|Total Sugars 5g|
|Vitamin C 6mg||31%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Most of us have some random, leftover vegetables in the fridge drawer—maybe a little bit of cauliflower or a few broccoli florets, perhaps a handful of spinach and a single leek. There might be a lone sweet potato in the pantry, or a smattering of baby white potatoes, not nearly enough to mash. But instead of tossing them into the compost, turn them into a tasty and filling soup.
First, take stock of what you have and sort the vegetables into types (root vegetables, leafy greens, peppers, and soft vegetables like tomatoes). Then decide what goes well with what and head to the stove. A great tasting soup always starts with a base of sautéed onion, garlic, carrots, and celery, and uses a good stock or broth. Sprinkling in some spices and/or fresh herbs is always a good idea, adding flavor and freshness to the soup. No matter the ingredients, this soup freezes well and is certainly an easier way to freeze vegetables.
1/4 cup vegetable oil
1 large onion (peeled and finely chopped)
2 cloves garlic (peeled and finely chopped)
2 large carrots (peeled and chopped into bite-sized chunks)
2 ribs celery (washed and chopped into bite-sized chunks)
3 cups vegetables (peeled and chopped into bite-sized chunks)
2 1/2 cups vegetable, chicken, or beef stock
1 bay leaf
1 teaspoon five-spice powder
1/2 teaspoon ground cumin
Salt and black pepper to taste
Gather the ingredients.
In a large stockpot or soup pan, heat the vegetable oil.
Add the onion and gently cook until it begins to soften.
Add the garlic, carrot, and celery and cook for another 5 minutes, taking care not to burn the garlic.
Add the chopped vegetables and stir.
Add the stock, bay leaf, and spices, if using.
Cook until all the vegetables are soft and cooked through, about 20 minutes.
Blend the soup in the pot using a stick (immersion) blender, or pour into a food processor and blend. You can create a smooth soup, or leave it a little chunky.
Cook the soup for another 5 minutes to reduce slightly.
Season with salt and pepper to taste.
Use Caution When Blending Hot Ingredients
Steam expands quickly in a blender and can cause ingredients to splatter everywhere and lead to burns. To prevent this, fill the blender only one-third of the way up, vent the top, and cover with a folded kitchen towel while blending.
- Great vegetables for soup include parsnips, celeriac, leeks, sweet potato, or any other winter roots. The addition of the root vegetables helps to thicken the soup and means less time reducing on the stove.
- Make sure all of the vegetables are cleaned, peeled, and cut into similar size chunks.
- Leafy greens that are great in soup include spinach, watercress, cabbage, collard greens, and arugula.
- Don't be afraid of adding cooked vegetables to the soup. These can be added toward the end of the cooking time to make sure they are thoroughly heated through.
- A great addition is mashed potatoes, which will thicken the soup as well as add flavor and volume.