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Clean-Out-the-Fridge Soup

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Clean-Out-the-Fridge Soup

Something wilting in the crisper? Throw it into this hearty vegetable soup.

Veggies that are no longer in their prime are still great candidates for a hearty vegetable soup. This recipe provides a good guide — but, really, your options for ingredients are limitless.

Makes about six servings
Prep time: 20 minutes
Cook time: 40 minutes

Ingredients

  • 3 tbs. extra-virgin olive oil
  • 1 yellow onion, diced
  • Sea salt to taste
  • 2 carrots, peeled and diced
  • 2 stalks celery, diced
  • 2 parsnips, peeled and diced
  • 1 sweet potato, peeled and cut into 1⁄4-inch cubes
  • 2 cloves garlic, minced
  • 1⁄2 tsp. dried thyme
  • 1⁄2 tsp. dried oregano
  • 1⁄8 tsp. red-pepper flakes
  • 6 cups Magic Mineral Broth
  • 1 tbs. tomato paste
  • 1 14.5-oz. can diced tomatoes
  • 1 bay leaf
  • 1 cup cooked quinoa
  • 1 small bunch kale, Swiss chard, or spinach, chopped into bite-sized pieces

Directions

  • Heat the olive oil in a soup pot over medium heat. Add the onion and a pinch of salt, and sauté until translucent, about four minutes. Add the carrots, celery, parsnips, sweet potato, and 1⁄4 tsp. salt, and sauté until the vegetables are tender and turning deep golden brown, about 12 minutes. Add the garlic and sauté for about 30 seconds, and then stir in the thyme, oregano, red-pepper flakes, and 1⁄2 tsp. salt.
  • Pour in 1⁄2 cup of the broth to deglaze the pot, stirring to loosen any bits stuck to the bottom, and cook until the liquid is reduced by half.
  • Stir in the tomato paste, tomatoes, bay leaf, and the remaining broth. Increase the heat to high and bring to a boil. Decrease the heat to low, cover, and simmer until the vegetables are tender, about 15 minutes.
  • Stir in the quinoa and kale, and cook for three minutes or until the kale is just tender. Taste; you may want to add another generous pinch of salt. Store in an airtight container in the refrigerator for up to five days or in the freezer for up to three months.

Reprinted with permission from Clean Soups, copyright by Rebecca Katz with Mat Edelson, 2016. Published by Ten Speed Press, an imprint of Penguin Random House LLC. Photographs © 2016 Eva Kolenko.

Why No Numbers? Readers sometimes ask us why we don’t publish nutrition information with our recipes. We believe that (barring specific medical advice to the contrary) if you’re eating primarily whole, healthy foods — an array of sustainably raised vegetables, fruits, nuts, seeds, legumes, meats, fish, eggs, whole-kernel grains, and healthy fats and oils — you probably don’t need to stress about the numbers. We prefer to focus on food quality and trust our bodies to tell us what we need.  — The Editors

MS, is an accomplished chef, culinary translator, and popular speaker. She is the author of The Cancer-Fighting Kitchen, The Longevity Kitchen, and The Healthy Mind Cookbook. These recipes are from her most recent cookbook, Clean Soups. She is also the founder of Healing Kitchens Institute at Commonweal, which trains healthcare professionals and interested cooks in translating nutritional science to flavorful, health-supporting dishes. She lives in San Rafael, Calif.

Photography by Eva Kolenko

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