This healthy soup tastes like you slaved over a hot stove all day but comes together fast enough to eat any weeknight. Sweet potatoes, carrots and kale make this delicious. Using steel-cut oats as your grain of choice makes the soup thick and hearty too!
- 2 tablespoons (30 ml) olive oil (*use broth or water instead)
- 1/4 cup (50 g) minced onion
- 3 cloves garlic, minced
- 11/2 cups (270 g) diced sweet potato
- 1 cup (110 g) chopped carrots
- 1 can (15 oz [425 g]) chickpeas
- 6 cups (1420 ml) water
- 1/2 cup (40 g) steel-cut oats
- 4 tablespoons (24 g) nutritional yeast, divided
- 1 teaspoon marjoram
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon basil
- 1/4 teaspoon thyme
- 1/4 teaspoon ground rosemary
- 11/2 cups (270 g) chopped kale or other green like chard or collards
- salt and pepper, to taste
- Add the olive oil to a soup pot and heat over medium heat. Once hot, add onions and saute for about 5 minutes, until translucent. Then add the garlic and cook for 3 more minutes.
- Add the sweet potato, carrots, chickpeas and water, then turn the heat to high and bring to a boil.
- Once the soup is boiling, turn to low and add the oats, 2 tablespoons (30 g) of the nutritional yeast, marjoram, smoked paprika, basil, thyme and ground rosemary. Cover and simmer until the oats are thoroughly cooked, about 20 to 25 minutes.
- Add in the kale and the other 2 tablespoons (30 g) of nutritional yeast. Cook about 5 to 10 minutes until the kale is tender. Add salt and pepper to taste before serving.
- gluten-free, soy-free, oil-free option*
- Per serving: Calories 177.6, protein 8.1 g, total fat 5.3 g, carbohydrates 24.2 g, sodium 41.9 mg, fiber 6.1 g
- Recipe reprinted with permission from Kathy Hester and Page Street Publishing Company.
- Serving Size: 8
- Calories: 167
- Sugar: 2
- Sodium: 162
- Fat: 5
- Saturated Fat: 1
- Unsaturated Fat: 4
- Trans Fat: 0
- Carbohydrates: 26
- Protein: 7
- Cholesterol: 0