Skip to content

    Tuscan Vegetable Soup

    JOURNAL AS: 1 cup broth-based vegetable soup and 2 servings (1 cup) vegetables without added fat.

    This is a wonderful vegetable soup full of an assortment of wintertime veggies. Even my daughter, who normally doesn't care for soup, ate it right up.

    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 ounce 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 ounce can red kidney beans (white kidney beans can be substituted), rinsed and drained
    Garnish: Shredded Parmesan cheese (about a tablespoon per serving)

    • Heat olive oil in large, nonstick saucepan over medium heat. Add the onion, thyme, and garlic and saute about 3-5 minutes.
    • 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.
    • Spoon into soup bowls and top each serving with a tablespoon of Parmesan cheese.

    Makes 12 small bowls of soup (or 6 large bowls)

    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%.

    Spiced Apple Cider

    JOURNAL AS: 1 cup 100% fruit juice.

    Healthy Recipe Finder

    Browse our collection of healthy, delicious recipes, from WebMD and Eating Well magazine.

    Top searches: Chicken, Chocolate, Salad, Desserts, Soup

    Healthy Recipe Finder