Beta to Omega Soup

Submitted by YummySmellsca

"Adapted from Edible Herbs by Charles W.G. Smith. Filled with tons of antioxidant-rich, hearty vegetables, black soybeans (insanely high in omega-3 and -6 as well as anthocyanins!) and flax-enriched pasta, its a tasty vegan way to keep your heart, skin, digestion and detoxification systems at peak condition while keeping a smile on your face!"

 

• Ready In: 1hr 45mins
• Ingredients: 23
• Yields: 1 pot
• Serves: 8

ingredients

• 14.79 ml olive oil
• 2 large sweet onions, diced
• 3 garlic cloves, minced
• 3 stalk celery, diced
• 3 large carrots, sliced into thin coins
• 1 large sweet potato, peeled and diced
• 118.29 ml dry white wine
• 236.59 ml diced tomatoes with juice (or 1-2 large fresh diced tomatoes)
• 1182.95 ml low sodium vegetable broth
• 1 bay leaf
• 9.85 ml dried thyme
• 9.85 ml dried basil
• 4.92 ml dried oregano
• 9.85 ml dried parsley
• 4.92 ml dried rosemary
• 1.23 ml dried ancho chile powder
• 226.79 g chopped fresh green beans (about 2 cups)
• 425.24 g can black soybeans, drained and rinsed (or black beans, also very high in anthocyanins)
• 141.74 g fresh Baby Spinach
• 157.80 ml whole wheat rotini, I used Catelli Healthy Harvest Flax Omega-3 (or your favourite multigrain or gluten free rotini)
• 1 lemon, zest of
• 4.92 ml lemon juice
• salt and pepper

directions

1. Heat the oil in a large, heavy pot over medium heat. Add the onions and cook, stirring occasionally, for 15 minutes, until a deep golden colour.
2. Add the garlic, celery, carrots and sweet potato. Raise the heat to medium high and cook 4-5 minutes, until the celery and carrots have begun to soften.
3. Pour in the white wine and stir vigorously to deglaze.
4. Stir in the diced tomatoes, broth, herbs and chili powder.
5. Bring to a boil, then reduce the heat, cover and cook 35-40 minutes, until the sweet potatoes and carrots are cooked through.
6. Uncover, remove the bay leaf and stir in the green beans, soybeans, spinach, pasta and lemon zest.
7. Cook, uncovered, for 15 minutes, until the pasta is done.
8. Remove from heat and stir in the lemon juice. Add salt and pepper to taste.