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Cozy Vegetable Soup

SERVES 6 to 8 | ready in 45 minutes

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    Cozy Vegetable Soup

    This soup is the perfect way to get your kids to eat a boatload of veggies. You’ll feel good knowing they’re getting a megadose of vitamins and minerals essential to ward off the common cold and flu, as well as fiber for a healthy digestive system. If you don’t have butternut squash on hand, just swap in sweet potato instead.

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    Smooth Move

    If you have little ones who are just learning to eat or kids who love pureed soups, simply remove the bay leaf, pop this soup into a high-powered blender, and blitz until smooth and creamy.

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    Cozy Vegetable Soup

    Ingredients

    • 1 to 2 Tbsp extra-virgin olive oil
    • 1 large onion, chopped
    • 3 cups cubed butternut squash
    • 2 medium carrots, chopped
    • 4 cups vegan vegetable stock
    • 2 celery stalks, chopped
    • 1 zucchini, chopped
    • 28 oz can diced tomatoes
    • 1 bay leaf
    • 1 tsp dried parsley
    • 1 tsp dried basil
    • 1/2 tsp dried oregano
    • 2 garlic cloves, chopped
    • 1/2 tsp sea salt

    Nutrition

    Per serving:

    • calories87
    • protein2g
    • fat0g
    • carbs18g
      • sugar9g
      • fiber3g
    • sodium334mg

    Directions

    01

    In large soup pot, heat olive oil over medium and add onion. Sauteu0301 for 2 minutes, then add butternut squash and carrots. Sauteu0301 for 5 minutes, then add stock, celery, zucchini, and canned tomatoes. Give a stir, then add bay leaf, parsley, basil, oregano, garlic, and sea salt. Give another stir. Bring to a gentle boil, then reduce to a simmer for 15 to 20 minutes.

    02

    Enjoy immediately. To store, let soup completely cool before transferring to Mason jar. Freeze for up to 3 months or refrigerate for up to 1 week.

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    Like this recipe?

    This recipe is part of the Kid-Approved Vegan Eats collection.

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    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.