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3 Simple soup recipes

Cabbage, kidney beans green beans, zucchini and sweet

Cabbage, kidney beans green beans, zucchini and sweet potatoes give this hearty rustic vegetable soup loads of nutrients. Credit: Marge Perry

RUSTIC VEGETABLE SOUP

1 tablespoon olive oil

1 medium onion, chopped (about 1 1⁄4 cups)

3 cloves garlic, thinly sliced

1 carrot, cut in 1⁄4-inch slices

1 rib celery, sliced

1⁄2 teaspoon dried thyme

4 ounces green beans, trimmed and cut in 1-inch lengths

1 (1-pound) green cabbage, thinly sliced

1 (9-ounce) sweet potato, peeled and cut in 1⁄2-inch pieces

1 (8-ounce) zucchini, halved lengthwise and cut in 1⁄3-inch slices

4 cups lower-sodium vegetable or chicken broth

1 (14.5-ounce) can diced tomatoes

2 cans low-sodium red beans, drained and rinsed

 

Heat the oil in a soup pot over medium high. Add the onion and garlic and cook, stirring, 3 minutes until somewhat softened. Add the carrot, celery and thyme and cook 2 minutes. Add the green beans, cabbage, sweet potato, zucchini, broth and tomatoes and stir well. Cover and simmer gently 30 minutes. Stir in the beans and cook another 15 minutes. Taste and add salt as needed. Makes 6 servings.

Nutritional analysis for each serving: 228 calories, 10 g protein, 41 g carbohydrates, 12 g fiber, 3 g fat, 1 g saturated fat, 775 mg sodium

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SHRIMP AND FENNEL SOUP WITH PARMESAN TOASTS

1 tablespoon olive oil

3 cloves garlic, minced

1 medium onion, chopped (about 1 1⁄4 cups)

1 fennel bulb, cut in 1⁄4-inch wedges

8 cups low-sodium chicken or seafood broth

1 (14.5-ounce) can diced tomatoes

1 1⁄2 pounds large shrimp, peeled

3 tablespoons canola mayonnaise

3 tablespoons grated Parmesan cheese

8 slices French baguette, toasted

 

1. Heat the oil in a soup pot over medium high. Add the garlic and onion and cook, stirring, until somewhat softened, about 3 minutes. Add the fennel and cook, occasionally gently stirring, 3 minutes, until the fennel is slightly softened. Pour in the broth, bring to a boil, reduce the heat and simmer until the fennel is tender, about 15 minutes. Stir in the shrimp and gently simmer until it is just cooked through, about 2 minutes.

2. While the soup cooks, combine the mayonnaise and Parmesan cheese. Spread the mixture on the toasted bread and serve with the soup. Makes 4 servings.

Nutritional analysis for each serving: 388 calories, 41 g protein, 36 g carbohydrates, 5 g fiber, 8 g fat, 1 g saturated fat, 945 mg sodium

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ITALIAN SAUSAGE AND ORZO SOUP

8 ounces Italian sausage, sliced

3 cloves garlic, minced

1⁄2 teaspoon thyme

1⁄2 teaspoon oregano

1 (14.5-ounce) can diced tomatoes

1 red bell pepper, cut in 1⁄2-inch dice

1 medium onion, chopped (about 1 1⁄4 cups)

6 cups lower-sodium chicken broth

3⁄4 cup orzo

1 (15-ounce) can chickpeas, drained

2 cups arugula

 

Cook the sausage in a Dutch oven over medium heat until lightly browned, about 5 to 6 minutes. Add the garlic, thyme and oregano and cook, stirring, 2 minutes. Add the pepper and onion; cook until somewhat softened, about 3 to 4 minutes. Add broth, bring to a boil, cover, reduce heat and simmer 15 minutes. Stir in the orzo, cover, and cook 15 minutes. Add the chickpeas and cook 1 minute. Remove the pan from the heat and stir in the arugula. Season to taste with salt and pepper. Makes 4 servings.

Nutritional analysis for each serving: 336 calories, 22 g protein, 50 g carbohydrates, 8 g fiber, 6 g fat, 2 g saturated fat, 745 mg sodium

TIP: These soups all freeze well and may be made in double batches.

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