Meet Your Fall Favorite: Tuscan Veggie Soup

Nov 01, 2018 @ Project Juice

Fall into the season with this hearty superfood soup guaranteed to warm you and your tummy up on all those crisp fall days. Made up with ingredients like organic carrots, celery, kale, and garbanzo beans, this soup is incredibly healthy and filling!

 

Celery brings a slight crunch and earthiness to this soup. It contains coumarins, a compound known to support white blood cell activity and potentially prevent cancer. Coumarins aid in digestion, reduce inflammation, relax muscles aches, reduce blood pressure and cholesterol, and clear up skin. Celery is a great addition for overall wellness as it rich in vitamin A, magnesium, and iron.

 

Garbanzo beans (also known as chickpeas) are a great source of plant-based protein. They promote weight loss, lower cholesterol, boosts your immune system, regulate blood sugar, and build muscle. Garbanzo beans are the delicious satiating component that will help you feel fuller longer.

 

To complement the celery and garbanzo beans, we add the “best veggie ever,” kale. Kale is loaded with fiber and sulfur, which are known to keep your liver healthy and support detoxification. Kale’s phytonutrients such as Kaempferol and Quercetin have anti-inflammatory, antioxidant, and anti-cancer effects. It is also high in Vitamin A, Vitamin K, and Calcium.

 

This soup is packed full of veggies and is an great choice for a lighter meal in the colder seasons. It can be enjoyed any time of the day which makes it a great side dish or main dish. This recipe can be made in bulk and stored in your fridge for up to 5 days. It can be easily portioned out into freezer bags to be enjoyed later.

 

Tuscan Veggie Soup Recipe

Serves: 2 | Prep time: 35 minutes

 

INGREDIENTS

  • 1 tbsp olive oil
  • ½ yellow onion, minced
  • 2 carrots, peeled and chopped
  • 2 celery stalks, chopped
  • ½ tsp dried thyme
  • 1 cup garbanzo beans
  • 1 bay leaf
  • 1 quart low-sodium vegetable broth
  • 5 kale leaves destemmed and chopped
  • Salt and pepper to taste

 

DIRECTIONS

  1. In a large soup pot, heat the olive oil over medium heat. Add the onion, garlic, carrots, celery, and thyme. Cook for about 5 minutes, stirring occasionally until softened and fragrant.
  2. Add the garbanzo beans and stir for another minute.
  3. Pour the vegetable broth into the pot, add the bay leaf, cover, and bring to a boil.
  4. Reduce the heat to low and add the chopped kale leaves. Simmer for 8-10 minutes or until the veggies are tender and the beans are hot. Remove and discard the bay leaf.
  5. Add salt and pepper to taste.
  6. Spoon the stew into bowls and serve immediately.

 

CHEF’S NOTE

Get creative with the vegetables and beans you choose to use for this soup If you don’t have garbanzo beans on hand, try cannellini beans, black-eyed peas, or black beans. You can also try seasonal mustard greens, spinach, or collards instead of kale.

Author: Project Juice

Co-Founder of Project Juice, Marra also holds a certification from Long Beach Dance Conditioning as a Pilates instructor, and is also a certified personal trainer from the Academy of Sports Medicine, a certified Gyrotonic instructor, a certified nutritional consultant and a Level 2 Reiki Practitioner. When she is not coaching people through Project Juice, she is a highly recommended personal trainer and Pilates instructor.