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Hearty Wholesome Harvest Soup

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There is nothing better than warm soup on a chilly fall night! I love creating soups and stews because they are so easy to make in a pinch and are great for using up old veggies in your fridge. This savory soup is perfect for just about any of your favorite vegetables or whatever is in season! Change out the tempeh for chicken or turkey, if you’d like.

Further Food Commentary:

Soups are a fantastic way for people with IBS to get their veggies. Cooking veggies makes them easier on the digestive tract. Additionally all the veggies in this soup are great for IBS. Using chicken instead of tempeh might be a wise choice for many who are sensitive, as chicken is much easier to digest and isn't bacteria food. When bacteria feed on the tempeh, they produce gas, leading to bloating, distention, and gas.

By Dianne Rishikof, MS, RDN, LDN

Hearty Wholesome Harvest Soup

Stars ( Reviews)

  • Prep Time:15 minutes
  • Cook Time:30-40 minutes
  • Servings: 5

Ingredients

2 teaspoons olive oil
2 sticks celery (diced medium)
1 carrot (diced medium)
1/2 cup fennel bulb (diced medium)
2 parsnips (diced medium)
3 small potatoes (cubed)
1/2 small butternut squash (cubed)
3 cups water
3 cups vegetable stock
1/2 teaspoon sage
1/2 teaspoon rosemary
1 bay leaf
1/4 teaspoon cinnamon
salt and pepper (to taste)
1 block tempeh (about 250 grams or 1 cup)
1 cup canned lentils (drained, rinsed)
2 cups spinach (diced)

Instructions

1. Place a large metal pot on medium heat. Add olive oil, celery, carrot, fennel, parsnips, potatoes, squash, water, stock, herbs, cinnamon, salt, and pepper to pot. Bring to a boil, cover, and simmer for 15 minutes.
2. Meanwhile, in a small pot of boiling water add the tempeh. Simmer on a low boil for 10 minutes (to remove some of the fermented flavour). Remove from pot, cut into 12 smaller blocks, and allow to cook for 5 minutes. Once cool, crumble into small pieces.
3. When soup has cooked for 15 minutes, the tempeh should be ready. Add the crumbled tempeh and lentils to the soup. Cook for 10 to 15 minutes more until vegetables are tender.
4. Season with salt and pepper to taste. Add spinach immediately before serving.

1. Place a large metal pot on medium heat. Add olive oil, celery, carrot, fennel, parsnips, potatoes, squash, water, stock, herbs, cinnamon, salt, and pepper to pot. Bring to a boil, cover, and simmer for 15 minutes. 2. Meanwhile, in a small pot of boiling water add the tempeh. Simmer on a low boil for 10 minutes (to remove some of the fermented flavour). Remove from pot, cut into 12 smaller blocks, and allow to cook for 5 minutes. Once cool, crumble into small pieces. 3. When soup has cooked for 15 minutes, the tempeh should be ready. Add the crumbled tempeh and lentils to the soup. Cook for 10 to 15 minutes more until vegetables are tender. 4. Season with salt and pepper to taste. Add spinach immediately before serving.

Nutrition Information

Per Serving:  Calories: 313; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 555mg; Potassium: 1242mg; Carbohydrate: 54g; Fiber: 10g; Sugar: 8g; Protein: 14g

Nutrition Bonus:   Vit A: 68%; Vit C: 55%; Iron: 18%; Calcium: 12%

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