Opt for healthier choices while saving money with this veggie-loaded soup recipe. This colorful soup containing eight vegetables is a perfect example. Add the frozen vegetables in steps and they all stay colorful, firm and flavorful. Canned beans provide protein, as does grated cheese, along with some Mediterranean flavor. Consider this: you have dinner in 20 minutes and enough ingredients to make this soup twice over. Then dig in.
Quick Eight-Vegetable Soup
Makes 4 servings. Per Serving: 1⅔ cup.
Ingredients:
- 1 Tbsp. extra virgin olive oil
- 1 small chopped onion
- 4 cups vegetable broth or fat-free, reduced-sodium chicken broth
- 1/2 cup frozen baby lima beans
- 1 (15-oz.) can no salt added black, Great Northern, or navy beans
- 1 cup frozen mixed vegetables
- 1/2 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
- 1/4 cup grated Parmesan cheese
Directions:
In 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.
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 soup keeps, covered in refrigerator, for 3 days. Reheat in covered pot over medium heat.
To serve, divide soup among deep bowls. Top each serving with 1 tablespoon Parmesan cheese, or pass it separately at table.
Per serving: 298 calories, 8 g total fat (2 g saturated fat), 43 g carbohydrate, 17 g protein, 13 g dietary fiber, 237 mg sodium.
The Author:
Something Different is written by Dana Jacobi, author of 12 Best Foods Cookbook and contributor to AICR’s New American Plate Cookbook: Recipes for a Healthy Weight and a Healthy Life.