Autumn Vegetable Soup

Photo by Deb Lindsey for The Washington Post

Vegetable soups are the perfect canvas for seasonal produce. In early spring, a lingering chill in the air calls for warm asparagus or pea soup laced with tarragon, and summer begs for chilled cucumber puree and gazpachos. But soup really comes into its own once we turn back the clocks and temperatures fall: What we then crave most is a big bowl of warmth to slurp down. This one-pot wonder makes the most of autumn’s multicolored bounty. Although it doesn’t have many ingredients, the vegetables and seasoning in it make for a surprisingly bold and deeply satisfying flavor. There is a sweet, earthy undertone from the carrots and butternut squash that is balanced by savory garlic, tomatoes and ribbons of kale. Allspice, thyme and a touch of cayenne pepper perfume the broth and give the soup a bit of a Caribbean flair. Sometimes I toss in cooked chickpeas or black-eyed peas for extra heartiness and healthful protein. Either way, it is a dish I make year after year, and one that makes me welcome the season’s longer evenings.

Ingredients

2 tablespoons olive oil
1 large onion, diced
3 medium carrots, diced
2 clove of garlic, minced
2 cups ½ inch cubes, peeled butternut squash
¼ teaspoon ground allspice
¾ teaspoon salt, plus more to taste
pinch cayenne pepper, plus more to taste
4 sprigs fresh thyme
4 cups low-sodium chicken or vegetable broth
1 14.5 ounce can no-salt-added diced tomatoes
2 cups lightly packed kale (ribs removed coarsely chopped)
1 cup low-sodium canned chick peas

Directions

Heat the oil in a large soup pot over a medium-high heat. Add the onion and carrot and cook until they begin to soften, stirring occasionally, about 6 minutes. Add the garlic and cook for 1 minute more. Add the butternut squash, all spice, ¾ teaspoon of salt and cayenne and stir to combine. Add the thyme, broth, and tomatoes with their juice. Bring to a boil then reduce heat, cover and simmer for 10 minutes. Add the kale and the chickpeas, if using, and cook for 10 minutes more until the squash is tender and the kale has wilted. Pick out the thyme springs and discard before serving. Season with additional salt to taste.

Makes about 8 cups
Serves 4

Per serving:
Calories 260; Total fat 9g (Sat fat 1.5g); Protein 11g; Carb 37g; Fiber 7g; Cholesterol 0mg; Sodium 580mg; Total Sugar 6g (including 0g added sugar)

Excellent Source of: protein, fiber, vitamin A, niacin, vitamin C, vitamin K, copper, potassium

Good Source of: thiamin, riboflavin, vitamin B6, calcium, iron, magnesium, manganese, molybdenum, phosphorus