A healthy dish you can prepare in a breeze. Frozen versions of your favorite veggies cut down on prep time and thanks to flash-freezing technology, contain the same nutrients as their fresh counterparts. Beans add protein and extra fiber. Serve up with some warm, crusty bread for a quick and wholesome meal.

Ingredients:

  • 1 Tbsp. extra virgin olive oil
  • 1 small chopped onion
  • 4 cups low-sodium vegetable broth
  • ½ cup frozen baby lima beans
  • 1 (15 oz.) can no salt added back, Great Northern, or navy beans
  • 1 cup frozen mixed vegetables
  • ½ cup frozen tri-colored bell peppers
  • 2 tsp. dried oregano or thyme
  • Pinch of dried red pepper flakes
  • 1 cup frozen broccoli florets
  • Salt, to taste
  • ¼ cup grated Parmesan cheese

Directions

  1. In a large saucepan, heat oil over medium-high heat. Add onion and cook until translucent, 5 minutes, stirring occasionally. Add broth and bring liquid to boil. Add lima beans, reduce heat and simmer, covered for 5 minutes.
  2. Add canned beans, mixed vegetables, peppers, oregano and pepper flakes and simmer, covered for 5 minutes. Add broccoli, cover, and cook for 5 minutes. Add salt to taste. This soups keeps covered in refrigerator for 3 days. Reheat in covered pot over medium heat.
  3. To serve, divide soup among deep bowls. Top each serving with 1 tablespoon Parmesan cheese, or pass it separately at table.

Makes 4 servings.

Per 1 2/3cup Serving: 220 calories, 5 g total fat (1.5 g saturated fat), 30 g carbohydrate, 9 g dietary fiber, 11 g protein, 350 mg sodium.

The Author:
The American Institute for Cancer Research (AICR) http://www.aicr.org/
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