Ten Vegetable Soup

Ten Vegetable Soup

If you celebrated Earth Day yesterday, you may have planted a tree or vowed to recycle more. But did you know that the same things that are good for the planet are also good for your health? 

CAL/SERV :

70

PREP TIME :

N/A

YIELDS :

10 SERVINGS

COOK TIME:

N/A

INGREDIENTS
  • 2 Tbsp. extra virgin olive oil
  • 3 cups chopped green cabbage, quartered and cut crosswise into 1/2-inch strips
  • 1 cup cauliflower florets, 1-inch pieces
  • 1 medium leek, sliced, use white and 1-inch of light green part
  • 1 small onion, chopped
  • 1 medium carrot, chopped
  • 1 medium celery stalk, chopped
  • 1 (14.5-oz.) can no salt added diced tomatoes
  • 4 cups low-fat, reduced-sodium chicken or vegetable broth
  • 1 medium yellow-fleshed potato, diced
  • 1/4 cup chopped flat-leaf parsley
  • 1 Tbsp. dried thyme
  • 1½ packed cups Swiss chard or spinach, cut crosswise into 1/2-inch strips
  • Salt and freshly ground pepper, to taste
  • Pinch of red pepper flakes or cayenne, optional
  • Grated Parmesan cheese, optional

 

INSTRUCTIONS
  1. In large Dutch oven or heavy soup pot with tight-fitting cover, heat oil over medium-high heat. 
  2. Add cabbage, cauliflower, leek, onion, carrot and celery and stir to coat them with oil. Cook until cabbage is limp and onion translucent, 4-5 minutes, stirring occasionally. 
  3. Cover, reduce heat to medium-low and cook gently until vegetables release their juices, about 8 minutes.
  4. Add tomatoes with their liquid, broth, potato, parsley and thyme. Increase heat to medium-high until liquid boils, then cover, reduce heat, and simmer soup for 10 minutes.
  5. Add Swiss chard and simmer for 10 minutes. Season soup to taste with salt and pepper; let sit for 15 minutes before serving. 
  6. If desired refrigerate for up to 4 days, reheating in covered pot over medium heat. Or divide cooled soup among resealable freezer bags and freeze. This soup keeps in freezer for up to 2 months.

Nutrition (per serving):

70 calories, 3 g fat (<1 g sat fat), 9 g carbohydrates,
3 g protein, 2 g fiber, 253 mg sodium.

 Courtesy of American Institute for Cancer Research