Hearty Vegetable Soup

Gluten Free
Dairy Free
Very Healthy
Health score
73%
Hearty Vegetable Soup
110 min.
8
625kcal

Suggestions

Ingredients

  • 1  bay leaf 
  • 1  carrots peeled
  • 2  carrots organic peeled cut into coins
  • 2 ribs celery 
  • 2 ribs celery sliced
  • 0.5 cup edamame 
  • 0.5 cup corn kernels fresh
  • 4 sprigs thyme leaves fresh
  • 1 clove garlic peeled
  • 2 cups torn kale leaves 
  • 8 servings kosher salt 
  • 8 servings kosher salt and pepper black freshly ground
  • 3 quarts chicken broth low-sodium
  • 8 servings olive oil for coating pan
  • 1  onion peeled cut in half
  • 2  to 3 peppercorns black
  • 0.5 cup bell pepper diced red
  • 2  roasted chicken carcasses 
  • 0.3 cup onion diced sweet such as maui or vidalia

Equipment

  • frying pan
  • sauce pan
  • pot
  • sieve

Directions

  1. Set a large saucepan over medium heat. Coat the pan with olive oil and add the diced onions, carrots, celery and garlic. Season with some salt and pepper, and then sweat the vegetables (cook without adding any color) for about 5 minutes.
  2. Add the kale, corn, edamame and red bell pepper and cook for a few more minutes so they have a chance to saute.
  3. Add the stock, season with salt and pepper and bring to a simmer. Cook until the vegetables are soft, 7 to 8 minutes.
  4. Serve.
  5. Begin by fortifying store-bought broth (this will add more depth of flavor to the finished soup). In a large stock pot, add the broth, 1 quart cold water, chicken carcasses, peppercorns, celery, carrot, onion, garlic, thyme and bay leaf. Set over medium heat and slowly bring to a rolling boil.
  6. Heating the broth up slowly will draw out the flavors of the chicken bones, vegetables and aromatics. Season lightly with salt and let the stock simmer (slightly covered) for 1 to 1 1/2 hours. When done, it will have reduced by about a quarter, leaving you with approximately 3 quarts of rich stock. Strain the stock through a large sieve, discarding the bones and vegetables. Chill the stock immediately until ready to use.

Nutrition Facts

Calories625kcal
Protein44.47%
Fat47.32%
Carbs8.21%

Properties

Glycemic Index
48.46
Glycemic Load
1.29
Inflammation Score
-10
Nutrition Score
31.44782630257%

Flavonoids

Apigenin
0.6mg
Luteolin
0.54mg
Isorhamnetin
1.93mg
Kaempferol
2.71mg
Myricetin
0.08mg
Quercetin
4.86mg

Nutrients percent of daily need

Calories:625.34kcal
31.27%
Fat:32.7g
50.31%
Saturated Fat:6.98g
43.64%
Carbohydrates:12.78g
4.26%
Net Carbohydrates:10.46g
3.8%
Sugar:3.9g
4.34%
Cholesterol:180mg
60%
Sodium:517.92mg
22.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:69.15g
138.29%
Vitamin B3:24.41mg
122.07%
Vitamin A:4868.26IU
97.37%
Selenium:59.41µg
84.87%
Phosphorus:600.1mg
60.01%
Vitamin B6:1.14mg
56.95%
Vitamin K:38.55µg
36.71%
Potassium:1116.62mg
31.9%
Vitamin B2:0.52mg
30.75%
Zinc:4.22mg
28.1%
Vitamin C:21.59mg
26.17%
Vitamin B5:2.57mg
25.72%
Iron:4.41mg
24.51%
Copper:0.36mg
17.91%
Vitamin B12:1.05µg
17.51%
Magnesium:68.05mg
17.01%
Vitamin E:2.41mg
16.1%
Vitamin B1:0.2mg
13.51%
Manganese:0.21mg
10.39%
Folate:38.93µg
9.73%
Fiber:2.32g
9.27%
Calcium:88.12mg
8.81%