Popular Conditions & Diets
Ingredients
16
Time
45m
Serves
6
Recipe by Fran Allen
Ingredients
16
Time
45m
Serves
6
Dinner
Meal Prep
Appetizer
Vegan
2 Tbsp
Extra-Virgin Olive Oil
1/2 tsp
Chili Flakes
1 med
Yellow Onion
diced
2 med
Carrots
diced
2 stalks
Celery
diced
1/2 tsp
Sea Salt
4
Garlic Cloves
minced
1 large
Russet Potato
diced
3 Tbsp
Tomato Paste
1 can
Canned Chickpeas
3 sprigs
Fresh Thyme
3 sprigs
Fresh Oregano
3 sprigs
Fresh Parsley
4 inches
Cooking Twine
6 cups
Vegetable Stock
3 cups
Kale
chopped
1
Start by tying the thyme, oregano and parsley sprigs together with the cooking twine. Set this aside.
2
Heat a dutch oven or a large heavy bottom pot over medium-low heat. Add olive oil and let it warm.
3
Toss in chili flakes, onion, carrot and celery. Stir to coat the ingredients in oil. Let the vegetables cook for about 3 minutes, until they begin to soften. Then sprinkle in sea salt and stir to mix. Let the veggies cook for another 3 minutes, stirring often.
4
Stir in garlic. Mix until garlic begins to become aromatic, about 1 minute. Then add in tomato paste and stir well. Cook for another minute, stirring throughout.
5
Add water, chickpeas, potato and herb bundle. Bring the soup to a simmer then reduce the heat to low. Cover and let cook for 30 minutes.
Fran Allen is a Certified Holistic Nutritionist and recipe developer with a passion for creating nourishing, approachable recipes for a variety of dietary needs. She has studied several healing modalities and dietary approaches, bringing a thoughtful and holistic perspective to her work. Fran believes wholesome food should be both delicious and accessible for everyday life. When she’s not in the kitchen, you can find Fran exploring local farmers’ markets or spending time outdoors with her children.
6
Remove the herb bundle. Taste the broth and add more salt if needed.
7
Adjust the temperature to medium. Add in kale and pasta. Bring the soup to a simmer and let cook for another 10 minutes, or until pasta is cooked.
8
Serve with fresh ground pepper and a sprinkle of fresh parsley.
9
Substitutions: If not plant-based, feel free to garnish the soup with grated parmesan cheese. Remove the chili flakes for a milder flavour. If you don't have fresh herbs you can use 1/2 tsp of dried for each.
