Eat Smart  |  Posted 10.22.14

Quick Eight-Vegetable Soup

Quick Eight-Vegetable Soup

If you’re rushing around this week dinner may be the last thing you have time for. Fear not…here's a healthy dish you can throw together in a snap. Frozen versions of your favorite veggies cut down on prep time and, thanks to flash-freezing technology, contain just as many nutrients as their fresh counterparts. Beans add protein and extra fiber. Serve up with some warm, crusty bread for a quick and wholesome meal.

Makes 4 servings.

Ingredients

  • 1 Tbsp extra-virgin olive oil
  • 1 small chopped onion
  • 4 cups vegetable broth or fat-free, reduced-sodium chicken broth
  • 1/2 cup frozen baby lima beans
  • 1 (15-oz.) can no salt added black, Great Northern, or navy beans
  • 1 cup frozen mixed vegetables
  • 1/2 cup frozen tri-colored bell peppers
  • 2 tsp dried oregano or thyme
  • pinch of dried red pepper flakes
  • 1 cup frozen broccoli florets
  • salt, to taste
  • 1/4 cup grated Parmesan cheese

Instructions

  • In large saucepan, heat oil over medium-high heat. Add onion and cook until translucent, 5 minutes, stirring occasionally. Add broth and bring liquid to boil. Add lima beans, reduce heat and simmer, covered, for 5 minutes.
  • Add canned beans, mixed vegetables, peppers, oregano and pepper flakes and simmer, covered, for 5 minutes. Add broccoli, cover, and cook for 5 minutes. Add salt to taste. This soup keeps, covered in refrigerator, for 3 days. Reheat in covered pot over medium heat.
  • To serve, divide soup among deep bowls. Top each serving with 1 tablespoon Parmesan cheese, or pass it separately at table.

Per 1⅔ cup serving: 298 calories, 8 g total fat (2 g saturated fat), 43 g carbohydrate, 17 g protein, 13 g dietary fiber, 237 mg sodium.

Recipe from American Institute for Cancer Research