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California Veggie Powerhouse Soup

Updated on August 3, 2012
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I call this soup the “Powerhouse” because it contains an abundance of nutrition-rich vegetables, quinoa (a South American super-seed loaded with magnesium, phosphorus, amino acids, and more), and sprouted beans bursting with vitamins and micronutrients. Add the optional meats to round out the protein and make a complete meal. The coconut oil lends a subtle hint of the tropics.

Cook Time

Prep time: 20 min
Cook time: 40 min
Ready in: 1 hour
Yields: Serves eight to ten.

Ingredients

  • 2 large cloves garlic, finely chopped
  • 2 tbs organic coconut oil
  • Dill
  • 4 medium carrots, chopped
  • 4 stalks celery, chopped
  • 1/2 yellow onion, chopped
  • 1/4 red cabbage, shredded or chopped
  • 1 1/2 cups cooked quinoa
  • 1 1/3 cups sprouted, dried beans, cooked, any kind will do. I use truRoots sprouted bean trio.
  • 5 cups organic baby kale leaves
  • 3 to 4 cups chicken broth
  • 1 12 oz. can tomato sauce
  • Filtered water, as desired to thin
  • Optional sausages or meatballs

Instructions

Heat coconut oil in Dutch oven at med-high.

Lightly sauté the garlic, stirring constantly.

Add chopped carrots, celery and onion. Sauté until they begin to soften, about 7 minutes. Season generously with dill.

Add chopped cabbage and stir in. Reduce heat, cover, and cook until soft.


Meanwhile, cook quinoa and beans separately, according to package directions.

Add baby kale to Dutch oven. Stir into other vegetables until bright green and wilted.

Add quinoa and beans to Dutch oven. Stir.

Add chicken broth and tomato soup. Add filtered water to desired thinness. Heat.

If desired, cut up cooked meatballs or sausages and stir in. Garnish with parmesan cheese or sour cream.

Serve with whole grain bread and butter.

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    • profile image

      SusieQ42 5 years ago

      Yum, this sounds so good. I feel so much better when eating lots of nutritious veggies. Thanks for sharing. I'll have to try it!

    • Thelma Alberts profile image

      Thelma Alberts 5 years ago from Germany

      Yummy! This sounds great. Thanks for sharing this recipe and for your follow. Have a great day!

    • Collisa profile image
      Author

      Columba Smith 5 years ago from California

      Thank you, SusieQ and Thelma! I am always looking for ways to add veggies to our diet.

    • Lin02 profile image

      Lin02 5 years ago from India

      Looks good to eat. I like the gravy thing.

    • Collisa profile image
      Author

      Columba Smith 5 years ago from California

      Thanks, Lino2! Any time I can make veggies tasty I feel that I've benefited my family. : )

    • Vin Chauhun profile image

      Vin Chauhun 5 years ago from Durban

      Yum, yum...looks delicious....i'm starving ....my Overlords have not fed me well. I'm vegetarian so it would be fine for me...

    • Collisa profile image
      Author

      Columba Smith 5 years ago from California

      Thanks, Vin Chauhun! btw, that's the trouble with the average Overlord cat... they have such weird dietary preferences. Once, a cat draped a dead lizard over my mom's mixing bowl when she was making pancakes - no joke! Now you can grasp my doggie favoritism, perhaps. ; )

    • Vin Chauhun profile image

      Vin Chauhun 5 years ago from Durban

      It did dat for the extra crunch.........and protein content. My cat once gave me a choice, the local church mouse or the poodle next door...i went with with poodle[don't like the French]

    • Collisa profile image
      Author

      Columba Smith 5 years ago from California

      lol! Smart choice, Vin Chauhun. Don't mess with church mice! ; )

    • daisydayz profile image

      Chantele Cross-Jones 5 years ago from Cardiff

      Oh this looks yummy and mega healthy!

    • Collisa profile image
      Author

      Columba Smith 5 years ago from California

      Thanks, Daisydayz! It's great on a winter evening.

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