October 2, 2012

Recipe: Just Soup-er

With summer in our rearview mirror, autumn becomes a great time of year to indulge in delicious and healthy soups. But don’t rely on store-bought soups to fulfill your cooler weather cravings (too much sodium, etc.). Instead, make your own. This easy-to-make recipe combines nutrient-rich vegetables with other flavors of the season for a hearty and satisfying taste of fall. Plus, you can make lots of it, separate it and store it (even in the freezer) for future use. Convenience, ease and tasty, too? You bet! Here’s how it’s done:

5 medium carrots, chopped
3 medium celery stalks, chopped
3 large white onions, chopped
2 gloves garlic, minced
1 lg. can of Low-Sodium Tomatoes (in its own juice)
12 oz. green beans, chopped
3 medium zucchini, chopped
1/2 medium broccoli, chopped
1 lg. package of baby spinach leaves
1/2 cup fresh basil, chopped
1/2 tsp. red pepper
1 tsp. garlic powder
2 tsp. fresh ground pepper
1 fresh lime wedge (as garnish, optional)
Parsley (as garnish, optional)

In a large nonstick pot, combine 3 tbsp. water, onions and garlic and allow heating for 5 minutes on low heat. Next, add carrots and celery. Cook while stirring for an additional 10 minutes on low heat. Next, stir in tomatoes (with liquid), then add green beans, zucchini, broccoli, spinach leaves, basil and spices. Add 1 cup of filtered water, then heat to boiling over high heat, stirring occasionally. Reduce heat to low, cover and simmer (stirring occasionally) for 15-20 minutes – or until vegetables become tender.

Serving Size Information
Serve 1 cup as a snack
Serve 2 cups as part of meal (add a small green salad with Balsamic Vinegar and 1/2 cup cottage cheese to create a complete meal).

Bonus Tip
Soup can be separated into portions and easily frozen.

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