Spring Vegetable Soup
Enjoy this tasty soup with your favorite whole grain bread sandwich. The recipe doubles easily if you need to accommodate a large family or group.
- 4 Servings
- $3.00 - $5.99
Spring Vegetable Soup
Enjoy this tasty soup with your favorite whole grain bread sandwich. The recipe doubles easily if you need to accommodate a large family or group.
- 4 Servings
- $3.00 - $5.99
Ingredients
- 1 tablespoon extra virgin olive oil
- 1/4 head of red cabbage, finely shredded
- 2 medium ripe tomatoes, seeded and chopped
- 1/2 cup canned artichoke hearts, drained and chopped
- 1 cup green peas, frozen or fresh
- 2 1/2 cups low-sodium vegetable juice
- 1 cup water
- 2 teaspoons dried basil
- salt and pepper
Steps
1
Wash hands with soap and water.
2
In large soup pot, heat oil over medium heat. Sauté cabbage, tomatoes, artichoke hearts, and peas for 10 minutes.
3
Add vegetable juice and water. Bring to boil. Reduce heat, add basil, and simmer for 10 minutes, or until all vegetables are tender and soup is piping hot.
4
Serve in individual serving bowls. Season to taste with salt and pepper.
Ingredients
Serving Size: 1/4 of recipe
| Nutrients | Amount |
|---|---|
| Total Calories | 136 |
| Total Fat | 5 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 4 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 0 mg |
| Carbohydrates | 20 g |
| Dietary Fiber | 6 g |
| Total Sugars | 11 g |
| Added Sugars included | 0 g |
| Protein | 5 g |
| Minerals | |
| Calcium | 75 mg |
| Potassium | 726 mg |
| Sodium | 73 mg |
| Copper | 219 mcg |
| Iron | 3 mg |
| Magnesium | 53 mg |
| Phosphorus | 101 mg |
| Selenium | 1 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 132 mcg RAE |
| Vitamin B6 | 0.4 mg |
| Vitamin B12 | 0 mg |
| Vitamin C | 71 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 55 mcg |
| Folate | 88 mcg DFE |
| Thiamin | 0.3 mg |
| Riboflavin | 0.2 mg |
| Niacin | 2 mg |
| Choline | 40 mg |
Source:
- American Institute for Cancer Research