I used my crock pot for this recipe. As always, remember to use organic, natural ingredients whenever possible! Enjoy!


2 T. avocado or olive oil
1 cup red onion, chopped
4 cloves garlic, diced
5 cups vegetable broth (I ran out so I used 4 c. veg. broth, 1 c. water)
4 cups fresh kale, cut
2-14.5 oz. cans organic garbanzo beans, drained and rinsed
2- 14.5 oz. cans Organic Fire Roasted diced tomatoes, with juice
2 carrots, diced
1 large sweet potato, diced
1 large yellow Bell pepper
2 tsp. dried Italian Blend seasoning
1 tsp. chili flakes (optional)
3-4 fresh sage leaves, or about 1/2 t. dried sage
1 t. fresh cilantro
big pinch of Sea salt
1/4 t. black pepper
Dairy Free Parmesan to add flavor, if desired
Freshly shaved Dairy Free Parmesan, to garnish


Heat oil in a large soup pot over medium heat. Add the onions and garlic, salt, pepper, and lower heat until the onions are translucent. Be sure not to burn the garlic.

Spray the crockpot with cooking spray, and add in the onions, garlic, salt, and pepper. Add in the rest of the ingredients, with an additional big pinch of salt and about 1/8 t. black pepper. Mix ingredients thoroughly in the crock pot. Cook on low for 4-5 hours, or see your manufacturer’s suggestions.

Taste the soup for additional desired seasoning, and serve with hot cooked quinoa, millet, or amaranth. Add lemon zest, and chopped spinach, or greens of your choice, if desired.

To your health and wellness!



Wendy Blanchard