Updated: Apr 7, 2020
Choose organic ingredients, when available, to make this Italian vegetable soup both hearty and healthy! Be creative with ingredients you have on hand.
Makes 6 servings.
12 c. water
1 can (28 oz.) tomatoes, diced
1 large onion, diced4
cloves garlic, minced
2 large carrots, sliced in rounds
2 stalks celery, diced (include some leaves)
1/2 c. green pepper, diced
2 medium potatoes, peeled and diced
3 c. cabbage, coarsely chopped
1 c. cauliflower, coarsely chopped
1 can (15 oz.) garbanzo beans, drained and rinsed
3/4 c. organic frozen corn, defrosted
1/2 c. zipper peas, defrosted (optional)
2 bay leaves
2 Tbsp. dried oregano or 3 Tbsp. fresh, minced
1 tsp. dried rosemary or 1 Tbsp. fresh
1 tsp. dried thyme1 tsp. dried basil or 1 Tbsp. fresh, minced
2 tsp. sea salt
pepper, to taste
3/4 c. whole wheat spiral noodles (or rice noodles for gluten free)
Fill a large, 8 qt. soup pot with the water and add all the ingredients except the noodles.
Bring to a boil then simmer over medium low heat, covered, for 3 1/2 hours. Remove bay leaves. Add the noodles 30 min. before serving (this helps retain their shape and firmness). Adjust water as needed.
Tip: Add a pinch of red pepper flakes to add heat.
Add fresh greens such as 2 c. kale or beat tops, coarsely chopped.
From “Spirit and Spices, The Vegetarian Way” by Astara E. Edmonds.