Oil Free 10 Vegetable Soup
Updated: Jan 10
Ingredients: Veggies: 1 yellow onion, diced 1 cup carrot, sliced (150g) 1 cup celery, sliced (120g) 1 red bell pepper, diced 1 yellow bell pepper, diced 1 poblano pepper, seeded, diced 4 garlic cloves, minced SS compatible 05/31/2021 Spices: 1 tablespoon cumin (14g) 1 tablespoon paprika (14g) 1 tablespoon rosemary (14g) 1 tablespoon basil (14g) 2 teaspoons Himalayan salt (14g) 1 1/2 teaspoons white pepper (21g) 1 teaspoon onion powder (14g) 1 teaspoon garlic powder (14g) 2 bay leaves Other ingredients: 2 tablespoons tomato paste (30g) 8 cups veggie stock (1.9 L) 2 tablespoons rice vinegar (30 ml) 2 tablespoons reduced sodium soy sauce (30 ml) 1/2 cup barley (51g) 2 tablespoons chia seeds (20g) 15-ounce can garbanzo beans, drained and rinsed (425g) 15-ounce can frozen fire roasted corn (425g) 4 15-ounce cans fire roasted tomatoes (1700g)
15oz frozen or fire roasted corn 1/2 cup frozen green peas (51g) 3 cups fresh spinach, packed (90g) 2 tablespoons freshly squeezed lime juice (28g)
Add a few tablespoons or water or veggie broth to a very large pot over medium high heat until it starts to steam, then add the veggies. Sweat the vegetables until they have softened, about 10 minutes, stirring occasionally. After 10 mins, add all the spices except the bay leaves to the pot and stir constantly for 30 seconds to activate the spices. Add the tomato paste, cook for 4 to 5 minutes and keep staring until the paste begins to darken and starts to caramelize. Next, add 1/2 cup of vegetable stock and scrape the bottom of the pot with a wooden spoon to scrape off any bits that are stuck to the bottom. This is the flavor. Add the rest of the ingredients except the spinach and lime juice. Stir to combine. Cover and bring to a boil, which should take about 10 minutes, then reduce the heat to medium low and simmer for 30 minutes. Uncover the soup and stir it up. You can jump to the "Add spinach" part for soup with more al dente veggies or you can Simmer for another 45 minutes for softer veggies. Taste the soup and adjust any spices if needed. Add the spinach and let it wilt for a minute while continuing to stir. Turn off the heat, add the lime juice, and stir one last time. Pour into soup bowls. Enjoy.
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