Recipe: Hearty Tomato Bean and Veggie Soup

Easy to make and low in fat

Recipe: Hearty Tomato Bean and Veggie Soup

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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Ingredients

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

Preparation

  1. 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.
  2. 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.
  3. Stir in the tomatoes and continue to simmer, covered, for another 15 minutes, until the white beans are tender.
  4. Stir in the spinach and simmer, uncovered, until wilted, about 3 minutes.
  5. Ladle into soup bowls and serve.

Nutritional information

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)

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