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?
PREP TIME :
- 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
- In large Dutch oven or heavy soup pot with tight-fitting cover, heat oil over medium-high heat.
- 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.
- Cover, reduce heat to medium-low and cook gently until vegetables release their juices, about 8 minutes.
- 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.
- Add Swiss chard and simmer for 10 minutes. Season soup to taste with salt and pepper; let sit for 15 minutes before serving.
- 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.