Very Veggie Soup
ingredients
1 tsp. olive oil
1 large onion, minced
2 garlic cloves, minced
2 carrots, diced
3 celery stalks, diced
1/2 cup diced zucchini
1/2 cup diced yellow squash
1 15-oz. can diced tomatoes
1 tsp. dried oregano
1/2 tsp. dried thyme
1/2 tsp. dried basil
1/4 tsp. crushed red pepper
4 cups low-fat, reduced-sodium chicken broth
2 cups fresh kale or spinach, coarsely chopped
Salt and pepper to taste
preparation
6 servings
Preparation time: 25 minutes
Cooking time: 33 minutes
1. Heat the oil in a large sauce pan over medium heat. Add onion and garlic and sauté for 3 minutes. Add the carrots, celery, zucchini and yellow squash and sauté for 6 minutes.
2. Add in the tomatoes, oregano, thyme, basil and crushed red pepper and cook for 1 minute. Add in the broth and bring to a boil. Reduce the heat and simmer, uncovered for 20 minutes. Add in the kale and cook for 3 minutes more. Season with salt and pepper.
nutrition
Serving Size: 3/4 cup
Vegetable Exchanges 3.0*
Amount Per Serving
Calories: 77
Calories From Fat: 11
Total Fat: 1 gram
Saturated Fat: 0 grams
Cholesterol: 0 milligrams
Sodium: 527 milligrams
Total Carbohydrate: 14 grams
Dietary Fiber: 4 grams
Sugars: 7 grams
rotein: 4 grams
*Note: 3 vegetable exchanges can also be counted as 1 carbohydrate exchange.
