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Eat Well Dec. 30. 2014
Soups

Ultimate Vegetable Pot

Dec. 30. 2014
Soups
McKel Hill

McKel Hill

MS, RDN, LDN, Dietitian

The New Year is literally around the corner in a couple of days and before you hear all about “detoxes”, “juice fasts”, and “cleanses” thrown at you from every direction- I highly recommend easing into new lifestyle and nutrition habits gradually or do so by doing it well and whole. In lieu of this, tomorrow I’ll be sharing an simple yet effective 7-day meal plan all about rebooting and rebalancing after the holiday season and starting fresh for 2015. The Ultimate Vegetable Pot can be a great way to transition into a New Year reboot and rebalance for anyone looking to increase the nutrients in their diet.

Living whole and well isn’t about fads or the need for radical shifts, you can take one baby step at a time, this Ultimate Vegetable Pot is at the top of the list easing you into this lifestyle. This is a great recipe to share with your family, a large group of friends, or anyone who doesn’t have a natural affinity for vegetables. Actually, I highly recommend serving this soup with your family, a big group of friends, all snuggled up on the couch, watching movies, slippers on your feet, and embracing the simplicity of this soup. Another suggestion, is to make a batch of this soup before your busy week starts so you can literally reheat and enjoy it at work or home.

Calling on cabbage. Cabbage is one of the star ingredients with this vegetable pot for a couple reasons, it’s incredibly filling, provides a tender element to the soup, and cabbage is the one vegetable traditionally celebrated on New Years Day. Since I can remember, my parents would cook a traditional New Years Day meal including shredded cabbage or sauerkraut, black-eyed peas, and pork (yet, I’m staying away from that last element in my vegetable pot making this vegan friendly for everyone). Cabbage is one of many cruciferous veggies that are great at supporting your bodies natural detoxification channels, especially since they’re sulfur rich. Why does that matter? Sulfur is required for the making of glutathione, which I’ve talked about before and it’s role in detoxification; it’s also important for strong hair, nails, our muscles, and is involved in the process of making insulin and methionine an essential amino acid.

Making this soup is quite the meditative process, I think that’s why I gravitate towards cooking and the culinary aspects of food just as much as enjoying the science and nutrition related aspect of food. Being in the kitchen, chopping, slicing, and simmering away by the warm stove is completely relaxing and puts me immediately at ease and centered. I hope you all take the time to enjoy the process of this as much as the outcome- as with all my recipes!

I love serving this soup in a large bowl and garnishing it with fresh herbs or ladling it over a bed of fluffed millet or quinoa- these gluten free grains not only give the soup a bit more body and are grounding, but soak up the liquid very nicely. Another lovely way to serve this is with a toasted piece of Nourishing Nut & Seed Bread with a little bit of coconut oil on top or the classic avocado toast, mashed avocado on gluten free toast with a sprinkle of sea salt, red pepper flakes, and lime juice.

 

Ultimate Vegetable Pot
Recipe Type: soup, entree
Author: McKel Hill, MS, RD, LDN
Prep time:
Cook time:
Total time:
Serves: 8
A delicious hearty vegetable based soup made with seasonal vegetables, lentils, black-eyed peas and aromatics.
Ingredients
  • 1 tablespoon coconut oil
  • 1 sweet onion, diced
  • 1 head cabbage, shredded
  • 3 cloves garlic, minced [i](optional to use fermented black garlic)[/i]
  • 2 tablespoons miso paste
  • 1 inch fresh ginger, peeled and minced
  • 1 teaspoon ground cayenne
  • 1 teaspoon ground cinnamon
  • 2 large carrots, diagonally sliced
  • 1 bulb fennel, thinly sliced
  • 1 zucchini, cut into bite-size pieces
  • 32 ounces canned diced tomatoes
  • 4 ounces tomato paste
  • 1 cup cooked black-eyed peas
  • 1/2 cup cooked chickpeas
  • 1/2 cup green peas
  • 1 handful fresh cilantro or thyme for garnish
Instructions
  1. In a medium-large pot, heat coconut oil and add diced onion, garlic, shredded cabbage, and sliced fennel. Stir and cook until soft and flavors developed.
  2. Add carrots, miso, ginger, cinnamon, cayenne, zucchini, tomatoes, tomato paste, black-eyed peas, chickpeas and water to cover. You may also use low sodium vegetable stock to cover instead of water. Adjust seasonings to your taste.
  3. Simmer and cook for 45 minutes-1 hour or until all vegetables are tender.
  4. TO SERVE: An option to serve over a bed of cooked quinoa or millet. Otherwise, enjoy in a bowl with fresh herbs like mint, thyme, or parsley on top. Side of avocado toast as well.

I hope you all welcome this vegetable pot into your home this winter and season, cheers to a New Year full of fresh beginnings…and more vegetables. I’m also SO excited to announce that I’m launching my 7-day Whole Foods Reset & Rebalance plan, as a way to help guide you into living the whole food lifestyle. It includes 20+ pages with 7-days worth of meals and recipes, grocery lists, and tips on making your reset the most effective to support of your bodies natural detoxification- stay tuned for the launch tomorrow!

xx McKel

The Recipe

Serves 8

Print

Ingredients:

  • 1 tablespoon coconut oil
  • 1 sweet onion, diced
  • 1 head cabbage, shredded
  • 3 cloves garlic, minced [i](optional to use fermented black garlic)[/i]
  • 2 tablespoons miso paste
  • 1 inch fresh ginger, peeled and minced
  • 1 teaspoon ground cayenne
  • 1 teaspoon ground cinnamon
  • 2 large carrots, diagonally sliced
  • 1 bulb fennel, thinly sliced
  • 1 zucchini, cut into bite-size pieces
  • 32 ounces canned diced tomatoes
  • 4 ounces tomato paste
  • 1 cup cooked black-eyed peas
  • 1/2 cup cooked chickpeas
  • 1/2 cup green peas
  • 1 handful fresh cilantro or thyme for garnish

Directions:

  1. In a medium-large pot, heat coconut oil and add diced onion, garlic, shredded cabbage, and sliced fennel. Stir and cook until soft and flavors developed.
  2. Add carrots, miso, ginger, cinnamon, cayenne, zucchini, tomatoes, tomato paste, black-eyed peas, chickpeas and water to cover. You may also use low sodium vegetable stock to cover instead of water. Adjust seasonings to your taste.
  3. Simmer and cook for 45 minutes-1 hour or until all vegetables are tender.
  4. TO SERVE: An option to serve over a bed of cooked quinoa or millet. Otherwise, enjoy in a bowl with fresh herbs like mint, thyme, or parsley on top. Side of avocado toast as well.

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  • Morgan

    Love this! I have the ingredients for roasted root veggies and kale white bean soup…but this one will be on my books for next week!

  • Cate

    McKel, first of all, I’ve been making 1 to oh, 5 of your recipes a day recently and have been LOVING them… sharing them with my sister and hubby, who have also been devouring 🙂 I’ll get to the point though… I’m taking off for a week this month and leaving my health-conscious but kitchen… well, not so conscious husband at home. I’m trying to find some good options to freeze or prep ahead of time so he can eat well while I’m gone. Do you think this soup would freeze well? Or even would do well in a crockpot if I made the day I left for him to munch on for the next couple dinners? And do you have any other suggestions??? Thank you so much for your time and insights! You are truly a HUGE inspiration! – Cate

    • Haha thank you so much Cate, that’s so sweet. Great questions! This one would work nice frozen, same with any of my soup recipes besides the watermelon gazpacho. Also be sure to check out my Healthy Travels guide for more tips and recipes/snacks to take with you on the go- that always helps me 🙂

    • Nicole

      I really like this recipe! I was wondering if you were going to continue making videos as well on youtube? I miss watching them! Thanks for all the great recipes! Cheers!

      • Life has been crazy, but yes I’m planning on getting back into them very soon, I promise! xx

  • So good! I love the descriptions, all the writing that you put with the recipe. This would be perfect for New Year’s Day.

  • This looks delicious Mckel! I’m wishing you a wonderful start to the new year!

  • Looking forward to reading your next post on a 7 day meal plan for 2015…. After the indulgent Christmas I just had, it is definitely something I need to read! This is a delicious veggie pot too – so perfect for myself and my vegetarian family!

  • Love the miso and fennel added in here, I can imagine the depth of flavor both created! This looks incredible and perfect to make up for lost nutrients during the holiday season.

  • Yum! I definitely trying this. I actually have a bunch of cabbage I need to use so this is perfect.

  • This looks so delicious! I have never tried cooking with miso paste so I am looking forward to trying this soon!! Thanks and a happy new year!

  • amanda

    I was searching all day yesterday for a warming, fragrant, chunky, healing soup and was so glad when I found your recipe! I added in extra chickpeas and used homemade veggie broth and it was spectacular. My partner came home sick from work and I was so glad I had this hand to nourish him — the spiciness made us both feel refreshed. My new favorite soup!

  • This soup looks great, but you are really making me crave avocado toast right now!

  • Anna Newton

    I have never cooked with miso and I am always looking for recipes that feature black eyed peas on New year’s so I was anxious to try this recipe, plus it looked luscious! Unfortunately it ended up really bland. nice texture and use of the garbanzos, although the intro mentioned lentils which were not in the ingredient list), . Mostly though, my mouth was confused- fennel, garlic and cabbage made it lean italian, but the ginger, cinnamon and miso veered east to asia. no clear culinary direction. Fennel is such a delicate flavor, and fairly pricy, but it just could not hold up to the heavy tomato broth. overall, a disappointment.

    • Sorry you feel that way Anna, this is a great soup! I’m all about mixing flavors from around the globe- as with all my recipes I always state adjust seasonings to taste for this reason 😉

  • May

    How much water/stock do you add?

    • The recipe states in the notes “to cover” 😉

      • May

        Thanks!

        I made it last night, with red miso, and it was DELICIOUS. Definitely one my family’s favorite soups right now.

  • bree

    I’ve never used miso paste….? Where can I find it? Thank you!

  • Kristin

    Made this tonight! Soooo good!! Thanks for all the inspiration.. It’s awesome to read a blog from someone who is as nerdy about nutrition as I am. :)) happy new year! Lots of love.

  • Kris

    I made this last night and it is sooo delicious! I love the spices in it. It is so warming on a cold winter night. Thank you so much for all of your wonderful recipes, and all of the information which is so helpful. I always look forward to your next post!

    • No, thank YOU for all your support and kind words. So glad you’re enjoying my recipes 🙂

  • Got all the ingredients on my grocery list! This is my kinda soup. This is the kinda soup you could eat for days.

  • Ida

    Hi McKell! The soup is super delicious!! I made it this evening for me and my family and everybody loved it! I hadn’t black eyed peas and chickpeas in my pantry so I doubled the peas and it worked great, I didn’t miss them 🙂

    Thank you for the great super yummy recipes and your inspiring blog. I love it!!

    • Thank you so much I’m glad that you and your family enjoyed it! Hope that you try many more recipes and enjoy the mall 🙂

  • Nicola

    Hi McKel!

    I got all the ingredients for this soup this morning except one: the miso paste. I couldn’t find it at the supermarket. Is there anything I can substitute or is it really essential?

    Thanks,
    Nicola

  • This sounds so warming and comforting. I adore fennel, so I’ll definitely be giving this a try – thanks! Pinned 🙂

  • Jackie LaPenta

    I made this with slight vegetable alterations and absolutely LOVED it! Not only did I thoroughly enjoy this soup but so did my whole non-healthy eating family including my grandfather (which if you ever met him means this is the compliment of a lifetime!!!!).

    • Thank you so much Jackie, I’m glad you enjoyed it! I told you, this veggie soup is amazing at making the pickiest eaters enjoy it!

  • Stephanie

    Just made this and it is super yummy! I added some cacao and a little tahini and it was a very nice touch.

    • To the soup? Those are interesting additions for a vegetable soup!

      • stephanie

        absolutely they are! but the cacao kind of works to round it out and add richness like the cinnamon (at least that’s what I find!) and the tahini a little richness 🙂 mmm enjoying some as I type…

  • Myra

    that Avocado toast looks yummy. how do i make the that spread?

  • Lena

    This soup looks really great! Could you saute the first set of veggies in the coconut oil, then use a slow cooker to cook the rest of the soup? Not sure if this would affect the taste.

  • Wonderful, what a website it is! This webpage provides valuable information to us, keep it up.

  • Sotto RFR scorso, ho intervistato la mia cartier anelli fidanzamento oro giallo catena. Senti delle domande: ‘Abbiamo perso cartier anello uomo oro il mio anello, lei si rivela essere in mia scrivania in camera mia, con la mia ptrin nella mia credenza, scompartimento comp titifs, cassetto che l’ambiente, scopre pubbliche questo cassetto. Ma anche io, un pendol anelli fidanzamento cartier prezzi o

  • Karen B

    What type of cabbage do you use for this recipe?

  • Mary

    I was just wondering the same thing about if the soup would freeze well. I just made it! It is delicious! It came out a little spicier than I thought, so I think I’ll tweak that the next time I make it. Either way, it is DELICIOUS. But yeah, do you think it will stand up in the freezer…or should I invite everyone over for soup?

    • McKel Hill

      Haha although it’s always a lot more fun to share soup with friends, you can freeze it for later 😉 Glad you enjoyed it Mary!