This vegetable soup recipe is healthy, delicious and easy to make. Team this soup with some crisp winter apples or pears and a serving of low-fat Cheddar cheese, and you’re ready for company. You can also make a double batch and freeze half for another meal.
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2 teaspoons extra virgin olive oil
½ pound leeks, trimmed, split in half lengthwise, and well rinsed
1 medium white onion, chopped
½ pound carrots, thinly sliced on the diagonal
2 large celery ribs, thinly sliced on the diagonal
2 tablespoons dried lentils, rinsed and picked over
2 tablespoons dried split peas, rinsed and picked over
2 tablespoons dried small white beans, rinsed and picked over
1 teaspoon dried thyme
½ teaspoon freshly ground pepper
2 quarts fat-free, reduced sodium chicken or vegetable broth
One 14½-ounce can no-salt-added plum tomatoes, drained and coarsely chopped
¼ pound spinach, touch stems discarded
- In a large soup pot, heat the oil over medium-low heat. Thinly slice the leeks and add them to the pot along with the onion. Cook, stirring, until the vegetables wilt, about 5 minutes.
- Add the carrots, celery, lentils, peas, beans, thyme, pepper and broth. Bring to a boil. Reduce the heat and simmer, covered, for 45 minutes, stirring occasionally.
- Stir in the tomatoes and continue to simmer, covered, for another 15 minutes, until the white beans are tender.
- Stir in the spinach and simmer, uncovered, until wilted, about 3 minutes.
- Ladle into soup bowls and serve.
Calories: 130 calories
Total Fat: 3 g
Saturated Fat: 0.5 g
Protein: 9 g
Carbohydrates: 21 g
Dietary Fiber: 5 g
Cholesterol: 0 mg
Sodium: 130 mg
Potassium: 120 mg
Source: Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books)