Healthy Harvest Soup

4.6
(12)

Powerhouse whole grains and autumn vegetables simmer to perfection in this comforting, vegan-friendly soup. To make the squash easier to peel and chop, pierce and microwave for a minute or two. Any type of bean or winter squash would be delicious in this soup.

4
4
4
Prep Time:
20 mins
Cook Time:
55 mins
Total Time:
1 hr 15 mins
Servings:
10
Yield:
10 servings

Ingredients

  • 2 tablespoons vegetable oil

  • 1 onion, chopped

  • 1 tablespoon chopped garlic

  • 1 teaspoon dried sage

  • 1 teaspoon dried thyme

  • 8 cups vegetable broth

  • 2 acorn squash - peeled, seeded, and chopped

  • 2 cups water

  • 1 (15 ounce) can kidney beans, rinsed and drained

  • ½ cup quinoa

  • ½ cup pot barley

  • ½ teaspoon salt

  • 1 bunch kale, stemmed and coarsely chopped

Directions

  1. Heat vegetable oil in a large pot over medium-high heat; saute onion in hot oil until softened and slightly golden, 5 to 10 minutes. Add garlic; saute until golden and fragrant, 2 to 4 minutes more. Stir sage and thyme in onion mixture and saute until fragrant, about 30 seconds.

  2. Stir vegetable broth, squash, water, kidney beans, quinoa, barley, and salt into onion mixture; bring to a boil, reduce heat to medium-low, and simmer until barley is tender and soup flavors combine, about 35 minutes.

  3. Stir kale into soup; simmer until kale is tender, about 10 minutes.

Nutrition Facts (per serving)

216 Calories
5g Fat
39g Carbs
8g Protein
Nutrition Facts
Servings Per Recipe 10
Calories 216
% Daily Value *
Total Fat 5g 6%
Saturated Fat 1g 3%
Sodium 601mg 26%
Total Carbohydrate 39g 14%
Dietary Fiber 8g 30%
Total Sugars 5g
Protein 8g 16%
Vitamin C 66mg 73%
Calcium 139mg 11%
Iron 3mg 18%
Potassium 659mg 14%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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