Wholesome Vegetable Soup

There is nothing better on a chilly day than a wholesome soup, packed full of healthy veggies! This vegetable soup recipe incorporates so many nutrient-packed vegetables, is really tasty and is universally pleasing. Even children, the elderly and those recovering from illness who may not have much appetite, all tend to love this soup. There is also no need to worry if we list an ingredient that you or your loved ones aren’t crazy about, as the vegetables included may be easily swapped for those that you prefer. Try to buy organic when you can, to maximize the amount of nutrients you pack into your soup. Don't forget that conventionally-grown produce tends to have less nutritional value due to industrial farming methods. Carrots are the base of this vegetable soup recipe, but they may be swapped out for squash or even parsnips. I would encourage you to try to include some carrots, though, as they add a bit of sweetness and a whole host of nutrients. Carrots are known to help prevent heart disease, lower blood pressure, boost immunity, aid in digestion, prevent cancer, reduce macular degeneration, improve eyesight, improve oral health, reduce the risk of stroke and control diabetes, according to Organic Facts. Carrots contain a wide range of phytonutrients, most notably carotenoids, including alpha-carotene, beta-carotene and lutein. They also contain vit A, vit C, biotin, vit K, dietary fiber, molybdenum, potassium, vit B6 and are a good source of manganese, vit B3, vit B1, panthothenic acid, phosphorus, folate, copper, vit E and vit B2. Many of these nutrients are powerful in preventing and aiding in cancer recovery.

“The ability of carrots to provide cancer-protective benefits has been and continues to be an active area of research on this root vegetable. Of special interest in this area are components of carrot called polyacetylenes. Carrots have the ability to take their fatty acids and convert them into molecules called polyacetylenes. These polyacetylenes include molecules like falcarinol and falcarindiol. Polyacetylenes provide carrots with protection from microorganisms, including fungi and bacteria, and they have also shown anti-cancer properties in lab and animal studies. Lymphocytic leukemia and colorectal cancer are two of the cancer types that have been studied in relationship to carrot polyacetylenes.” The World’s Healthiest Foods

Click here for printable version of recipe!

Wholesome Vegetable Soup Recipe

Ingredients

1 Tbsp grass fed butter ½ Onion 5 Carrots 1 Stalk Celery 2 Sweet potatoes 1 Bunch of fresh parsley 4 Cups vegetable stock or bone broth Optional additions: squash, turnip, parsnip, white potatoes with skin on, broccoli, cooked white beans, etc.

Method

In a large saucepan, place over medium low heat and melt the butter. Add in the onion to sauté as you chop the other ingredients. Add all chopped vegetables (try to cut them similar sizes so they cook at the same rate), just the stalks of the parsley and stir well. Place a lid over the pot, allow them to gently soften and combine while stirring them occasionally. If they begin to brown or cook too vigorously, turn the heat down a bit. After about 20 minutes, pour in your stock or bone broth and turn the heat up to a simmer. Once vegetables are soft, remove from heat and blend with an immersion blender. If you only have a traditional blender, cool the soup before blending. Once smooth, sprinkle with parsley leaves and serve. Enjoy! Click here for printable version of recipe! Source: Saving the Green

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