WICShopper Dr Yum

This recipe courtesy of Dr Yum Project

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Summer Garden Soup

With so many healthy and delicious veggies growing in the Dr. Yum Teaching Garden (thanks to help from our friends at C&T Produce), we wanted to create a recipe that would highlight summer veggies, but not feel heavy or too filling in the warm weather. Kale, rainbow swiss chard, and tomatoes played a starring role in the soup. We also used onions and fresh herbs from the garden. Feel free to experiment with a variety of greens, tomatoes and various fresh herbs. This soup also works well over your choice of pasta, rice or pieces of day old bread. Make sure to make enough for a few days because it’s even tastier the next day! This recipe also has none of the top eight most common food allergens, making it a great choice for families with food allergies.
Prep Time1 hr 15 mins
Cook Time1 hr 15 mins
Course: Appetizer, Main DishSide DishSoups, Main DishSoups, Soup, Soups
Servings: 8
Calories: 220kcal
Cost: $1.78 per serving

Ingredients

  • 2-3 tablespoons coconut oil
  • 2 large carrots chopped
  • 1 medium onion chopped
  • 2 stalks celery chopped
  • 4-5 cloves garlic smashed and chopped
  • ½ teaspoons dried thyme
  • 6 cups leafy greens roughly chopped (can use one or a combination of swiss chard, spinach, or kale)
  • 4 cups vegetable broth
  • 1-14.5 ounce can diced tomatoes or 4-6 fresh tomatoes
  • 2-15 ounce cans cannellini beans drained and rinsed
  • ¾ cup dry quinoa
  • 1-3 cups water depending on how thick you want the soup
  • 1 teaspoon salt to taste

Instructions

  • Warm oil and sauté carrots, onions, celery, and garlic for 8-10 minutes or until the onions are translucent. Add thyme and continue to sauté for 3-4 minutes. Add broth, greens, tomatoes, and beans. Simmer for 45 minutes. Add quinoa. The quinoa’s white" belts" will show when they are fully cooked, approximately 15 minutes. Add water to achieve the desired consistency. Adjust seasonings as needed.

Nutrition

Calories: 220kcal | Carbohydrates: 33g | Fat: 5g | Saturated Fat: 3g | Sodium: 600mg | Fiber: 8g | Sugar: 4g | Vitamin A: 450IU | Vitamin C: 15mg | Calcium: 120mg | Iron: 3mg