Grainy Vegetable Soup
Cozy up with a hearty bowl of Grainy Vegetable Soup, a wholesome, nutrient-packed dish that's as comforting as it is nourishing. This hearty soup combines vibrant vegetables like carrots, celery, zucchini, and kale or spinach with the earthiness of cooked barley or quinoa, delivering a beautifully textured and filling meal. Simmered in a seasoned broth with aromatic herbs like thyme and basil, and enriched with juicy diced tomatoes, this recipe is a breeze to prepare in just 45 minutes. Perfect for satisfying cravings on chilly nights, it's a vegan-friendly favorite that's easily customizable to suit your pantry staples. Serve it steaming hot with crusty bread for a complete, soul-warming experience! Keywords: hearty vegetable soup, vegetarian soup recipe, barley soup, quinoa soup, healthy comforting meals.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 garlic cloves, minced
- 2 medium carrots, diced
- 2 stalks celery stalks, diced
- 1 medium zucchini, diced
- 2 cups kale or spinach, chopped
- 1 cup cooked barley or quinoa
- 6 cups vegetable broth
- 1 14-ounce can diced tomatoes (canned, with juice)
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon dried basil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Heat the olive oil in a large soup pot or Dutch oven over medium heat.
Add the diced onion and sauté for 3-4 minutes, or until softened.
Stir in the minced garlic and cook for an additional minute until fragrant.
Add the diced carrots and celery to the pot and sauté for 5 minutes, stirring occasionally.
Mix in the zucchini and cook for another 3 minutes.
Pour in the vegetable broth and the diced tomatoes (with their juice).
Add the bay leaf, dried thyme, dried basil, salt, and black pepper. Stir well to combine.
Bring the mixture to a boil, then reduce the heat to low and let it simmer for 15 minutes.
Add the chopped kale or spinach and the cooked barley or quinoa. Stir and simmer for another 5-7 minutes until the greens are wilted and tender.
Taste and adjust seasoning if needed.
Remove the bay leaf before serving.
Ladle into bowls and serve hot with crusty bread or crackers on the side.
Nutrition Facts
Calories |
236 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.7 g | 10% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1051 mg | 46% | |
| Total Carbohydrate | 37.8 g | 14% | |
| Dietary Fiber | 8.1 g | 29% | |
| Total Sugars | 9.1 g | ||
| Protein | 8.6 g | 17% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 178 mg | 14% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 1044 mg | 22% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
