Dieter’s Delight Chock Full of Veggies Soup

This soup is so chock full of vegetables and so flavorful, it’s perfect for a snack or a meal starter because it fills you up with lots of nutrients. Your taste buds will love it, so you’ll want more of this and eat less of the high-calorie stuff. Feel free to leave out any vegetables you don’t like and add any fresh or frozen vegetables you do like or have on hand. Just remember that the nutritional information changes when you change ingredients.  Serves 6 (generous 1 cup per serving).

The Nutrition Twins' Veggie Cure

Ingredients:

1 tablespoon olive oil

3 cups shredded cabbage

1 cup sliced leek

1⁄2 cup chopped green bell pepper

4 cups low-sodium vegetable broth (see next page)

2 cups low–sodium marinara sauce

1 cup sliced celery

1 cup sliced yellow squash

1 cup cut green beans, fresh or frozen

1⁄2 cup sliced okra (optional)

1 bay leaf

1⁄2 teaspoon oregano

1⁄4 teaspoon ground black pepper

1 cup coarsely chopped kale (or escarole or spinach or Swiss chard)

Salt to taste (optional)

1. Heat the oil over medium-high heat in a 4-quart nonstick pot. Add the cabbage, leek, and green pepper. Cook, stirring, until vegetables are softened, about 3 minutes.

2. Add the broth and marinara sauce; bring to a boil. Add the celery, squash, green beans, okra, bay leaf, oregano, and pepper; return to a boil. Reduce heat and simmer, uncovered, for 30 minutes.

3. Stir in kale and cook for 10 minutes longer. Add salt (if using) and discard the bay leaf.

Per serving (without added salt): calories 89, total fat 4g, saturated fat 1g, cholesterol 0g, sodium 119mg, dietary fiber 5g, sugars 8g, protein 3g.  Percent Daily Value: vitamin A 49%, vitamin C 80%, calcium 8%, iron 10%. Per serving (without added salt): calories 89, total fat 4g, saturated fat 1g, cholesterol 0g, sodium 119mg, dietary fiber 5g, sugars 8g, protein 3g.  Percent Daily Value: vitamin A 49%, vitamin C 80%, calcium 8%, iron 10%.


Veggie Twins

Reprinted with permission from The Nutrition Twins’ Veggie Cure: Expert Advice and Tantalizing Recipes for Health, Energy, and Beauty, by Tammy Lakatos Shames RDN  and Lyssie Lakatos RDN © Lyons Press.

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