Recipes

Soups

Tuscan Vegetable Soup

Ingredients:

• 1 tablespoon olive oil
• 1 1/2 cups finely chopped onion (about 1 large)
• 1 1/2 teaspoon dried thyme (2 tablespoons of chopped fresh thyme can be used)
• 3 teaspoons minced garlic
• 4 cups coarsely chopped green cabbage
• 14.5 ounces can Italian-style stewed tomatoes
• 2 cups sliced celery
• 2 cups diced (1/2-inch pieces) carrots or baby carrots
• 8 cups low sodium chicken broth (vegetable broth can be substituted)
• 3 cups diced (1/2-inch pieces) potato
• 1/2 cup chopped fresh basil
• 3 cups half-slices of zucchini (cut zucchini in half, then cut into slices)
• 15 ounces can red kidney beans (white kidney beans can be substituted), rinsed and drained
• Garnish:
  Shredded Parmesan cheese (about a tablespoon per serving)

Preparation:
1. Heat olive oil in large, nonstick saucepan over medium heat. Add the onion, thyme, and garlic and saute about 3-5 minutes.
2. Stir in the cabbage pieces, the canned, stewed tomato (including liquid), celery, and carrots and saute 8-10 minutes. Stir in the chicken broth, potatoes, fresh basil, zucchini, and kidney beans and bring back to a boil. Reduce heat to simmer, cover saucepan, and let simmer about an hour.
3. Spoon into soup bowls and top each serving with a tablespoon of Parmesan cheese.

Yield:
12 small bowls of soup (or 6 large bowls)

Nutritional Information:
Per serving without Parmesan cheese (if 12 per recipe):
138 calories, 7 g protein, 24 g carbohydrate, 3 g fat (0.9 g saturated fat), 3 mg cholesterol, 7 g fiber, 113 mg sodium. Calories from fat: 17%.

Per serving with Parmesan cheese (if 12 per recipe):
168 calories, 10 g protein, 24 g carbohydrate, 5 g fat (2.4 g saturated fat), 11 mg cholesterol, 7 g fiber, 241 mg sodium. Calories from fat: 25%.

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