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    Thakore Family Recipes

    Comforting and Hearty Soup

    -

    portions

    25 minutes

    temps total
    Commencer à Cuisiner

    Ingrédients

    1 tablespoon olive oil

    1 medium onion, diced

    2 cloves garlic, minced

    2 medium carrots, diced

    2 celery stalks, diced

    1 zucchini, diced

    1 red bell pepper, diced

    1 cup green beans, trimmed and cut into 1-inch pieces

    1 can (15 oz) diced tomatoes, no salt added

    1 can (15 oz) kidney beans, rinsed and drained

    1 can (15 oz) chickpeas, rinsed and drained

    4 cups low-sodium vegetable broth

    1 teaspoon dried oregano

    1 teaspoon dried basil

    ½ teaspoon red chili flakes (optional)

    1 cup cooked whole-grain or legume-based pasta (optional for lower-carb option, reduce quantity)

    2 cups chopped kale or spinach

    Salt and pepper to taste

    1 tablespoon grated Parmesan cheese (optional for garnish)

    Instructions

    Heat olive oil in a large pot over medium heat. Add onion, garlic, carrots, and celery, sautéing until vegetables are softened, about 5 minutes. Add zucchini, red bell pepper, and green beans, cooking for another 3 minutes. Stir in diced tomatoes, kidney beans, chickpeas, vegetable broth, oregano, basil, and red chili flakes. Bring to a boil, then reduce heat and simmer for 15–20 minutes.

    If using pasta, stir in the cooked pasta and kale (or spinach) during the last 5 minutes of cooking. Season with salt and pepper to taste. Serve warm with an optional sprinkle of Parmesan cheese for added flavor.

    Nutrition (Per Serving):

    Calories: 190

    Carbs: 28g

    Protein: 9g

    Fat: 3g

    Fiber: 8g

    This hearty, vegetable-packed soup is perfect for lunch or dinner, keeping you satisfied while supporting balanced blood sugar levels.

    -

    portions

    25 minutes

    temps total
    Commencer à Cuisiner

    Prêt à commencer à cuisiner ?

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    Ingrédients

    1 tablespoon olive oil

    1 medium onion, diced

    2 cloves garlic, minced

    2 medium carrots, diced

    2 celery stalks, diced

    1 zucchini, diced

    1 red bell pepper, diced

    1 cup green beans, trimmed and cut into 1-inch pieces

    1 can (15 oz) diced tomatoes, no salt added

    1 can (15 oz) kidney beans, rinsed and drained

    1 can (15 oz) chickpeas, rinsed and drained

    4 cups low-sodium vegetable broth

    1 teaspoon dried oregano

    1 teaspoon dried basil

    ½ teaspoon red chili flakes (optional)

    1 cup cooked whole-grain or legume-based pasta (optional for lower-carb option, reduce quantity)

    2 cups chopped kale or spinach

    Salt and pepper to taste

    1 tablespoon grated Parmesan cheese (optional for garnish)

    Instructions

    1

    Heat olive oil in a large pot over medium heat. Add onion, garlic, carrots, and celery, sautéing until vegetables are softened, about 5 minutes. Add zucchini, red bell pepper, and green beans, cooking for another 3 minutes. Stir in diced tomatoes, kidney beans, chickpeas, vegetable broth, oregano, basil, and red chili flakes. Bring to a boil, then reduce heat and simmer for 15–20 minutes.

    2

    If using pasta, stir in the cooked pasta and kale (or spinach) during the last 5 minutes of cooking. Season with salt and pepper to taste. Serve warm with an optional sprinkle of Parmesan cheese for added flavor.

    3

    Nutrition (Per Serving):

    4

    Calories: 190

    5

    Carbs: 28g

    6

    Protein: 9g

    7

    Fat: 3g

    8

    Fiber: 8g

    9

    This hearty, vegetable-packed soup is perfect for lunch or dinner, keeping you satisfied while supporting balanced blood sugar levels.