Healthy Autumn Soup

By: Michala Freeman

This recipe is like, vital in my opinion. I make it just about every year around this time. It’s comfort food, but it’s healthy.

This is a simple broth soup, made with lots of vegetables and no dairy. What makes it exceptionally good- in addition to a high-quality broth and salt- is the slow way the vegetables are cooked- they turn out perfectly tender and not overdone. 

Each time I make this recipe, it is a slight variation, but the main ingredients stay the same. The recipe below is the basic meatless version, but it can be altered in a variety of ways according to your preference.

Protein is optional, but chicken is a great addition to this recipe. I will usually cook chicken separately in the oven and shred and add at the end. (This way, the chicken is very tender.) I recently made this recipe with meatballs, and it turned out really well. (See below for pictures) 

For a vegan soup, white beans are a great addition to this. (I add them at the end.) Lentils are also a great option but would need to be added at the beginning with the leeks and onions to cook entirely.

Healthy Autumn Soup 

Prep: 30 mins Cook time: 25 mins

Ingredients

• 3 Tbsp Olive oil 
• 4 Cloves Garlic minced
• 1/2 cup  or 1 dL white or yellow onion, chopped
• 1 leek, chopped 1/4 inch thick
• 4 carrots, sliced into coins 
• 2 stalks celery
• 32 oz broth of choice (I prefer organic chicken broth, but any broth is sufficient)
• 1 bunch of lacinato kale or tuscan kale
• 1 lb (.5 kg) crimini mushrooms 
• 1 Tbsp balsamic vinegar   

Herbs/Spices

• 1 tsp turmeric
• 1 tsp oregano
• 1 tsp paprika
• 2 tsp thyme
• 4 tsp Real Salt or Pink Himalayan Salt
• Pepper to taste
• Optional additions: Lemon, pine nuts, freshly cut dill or parsley 

Directions

1. 1. Prep and chop your vegetables. Carrots should be on the thicker side but no more than 1/4 inch. I like to cut celery lengthwise down the stalk and chop into small thin pieces so that it melts in the pot with the onions. For the kale I usually remove the stalks and tear into 2 inch squares. 
   2. Add olive oil to stock pot, on medium-low heat. Add garlic and onion. Stir for about a minute, then add celery, carrots, and leeks.
   3. Add all spices and balsamic vinegar, and salt. 
   4. Turn up heat slightly to medium, stirring vegetables occasionally until they soften slightly after 2 minutes.
   5. Add broth and cover, turn heat to medium- low.
   6. After about 5 to 7 minutes, check to see if the carrot are softened. Once they are close to “al dente”, add mushrooms. Cover again. After about 2 minutes the mushrooms should be done.
   7. Once mushrooms are done, add kale and turn off the heat. Stir well and add salt & pepper to taste. Add garnishes.
   8. Dinner is served! 

I hope you enjoy this recipe as much as I have over the years! Buen provecho. 

Cheers!

Michala