Autumn Soup

19 55 212
Ingredients Minutes Calories
Prep Cook Servings
10 min 45 min 8
Autumn Soup
Health Highlights


1 tbsp Extra virgin olive oil
1 large Yellow onion
1 medium leek(s) Leek (cleaned, halved lengthwise, thinly sliced)
2 medium stalk(s) Celery (chopped)
1/4 tsp Black pepper (to taste)
1 dash Red pepper flakes (optional)
6 gm Garlic (minced)
2 medium Carrots (peeled, chopped)
4 small Rutabaga, Swedish turnip, raw (peeled, diced)
1/4 medium head Green cabbage (core removed, thinly sliced)
3 cup Butternut squash (peeled, cubed)
2 sprig Oregano, fresh (to taste,or any other fresh herbs)
2 sprig Rosemary, fresh (to taste)
10 cup Water
3 tomato Roma tomatoes (diced)
2 cup Adzuki beans, cooked (or use mung beans, lentils, kidney beans)
2 tbsp Apple cider vinegar
8 cup Kale (stems removed, roughly chopped)
1/4 tsp Sea Salt (to taste)


1. Heat the oil in a large pot over medium-high heat. Add in the onion, leek, celery, pepper(s) and garlic. Cook for about 5 minutes, stirring often. Add in the carrots, rutabagas, cabbage, squash and any fresh herbs you are adding. Cook for about 5-7 minutes. Stirring often.

2. Add the water, tomatoes and beans, take it up to a medium-high bring it to a light boil then drop the temperature down, cover and simmer the soup over a low heat for 30-45 minutes. The longer it simmers, the better and more intense the flavour will be.

3. Season with salt and pepper, to taste. Add any additional herbs or spices you would like.

4. Just before serving add the kale and the apple cider vinegar. Stir well and serve.


Various Vegetables

provide key vitamins and minerals required for vital health and maintenance of the body

Nutrition Facts

Per Portion

Calories 212
Calories from fat 42
Calories from saturated fat 4.2
Total Fat 4.7 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 1.4 g
Cholesterol 0
Sodium 214 mg
Potassium 1253 mg
Total Carbohydrate 40 g
Dietary Fiber 12.5 g
Sugars 9.8 g
Protein 9.0 g

Dietary servings

Per Portion

Meat Alternative 0.3
Vegetables 5.3

Energy sources


Meal Type(s)