Vegetable soup is healthy on its own. But you can also jack-up the protein and fiber by adding beans, and make it even better for you. If you’re worried about the sodium, choose low-sodium versions of broth and beans. If you can’t find a low-sodium version of the beans, rinsing them can reduce the sodium by 40%. Nutrition (per 1-cup serving) Calories: 382; total fat: 6g; saturated fat: 3.3g; protein: 14.8g; carbohydrates: 72g; sugar: 18g; fiber: 15g; cholesterol: 13mg; sodium: 975mg Recipe and photo by Deborah Davis, M.S., R.D.N. of Dietitian Debbie Dishes.
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Makes 6 servings
Prep time 45 min.
Cook time 35 min.
Ingredients
2 Tbsp butter 3 carrots, chopped 2 stalks celery, chopped 1 onion, chopped 2 red skin potatoes, chopped 2 parsnips, chopped 2 quarter vegetable broth 1 (14 oz) can diced tomatoes 1 (6 oz) can tomato paste 1 dried bay leaf ½ tsp dried thyme 2 cloves garlic, minced 1 small bunch lacinato kale, chopped 1 (15 oz) can great Northern beans, drained and rinsed 1 Tbsp dried parsley Salt and ground black pepper, to taste Shredded parmesan cheese for serving
How to make it
In a large stock pot, melt the butter. Add 1 of the chopped carrots, 1 stalk chopped celery, and the onion. Stir, and cook for 5-7 minutes or until onion is translucent. Add the rest of the carrots and celery, potatoes, and parsnips. Stir to coat in butter. Let cook for 5 minutes. Add the broth, tomatoes, tomato paste, bay leaf, and thyme. Bring to a simmer, and continue to stir every 5 minutes or so. Simmer soup for 20-25 minutes, or until vegetables begin to soften. Stir in garlic, kale, beans, and parsley. Season with salt and black pepper. Simmer another 5-7 minutes. Serve hot with shredded parmesan cheese.
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Vegetable soup is healthy on its own. But you can also jack-up the protein and fiber by adding beans, and make it even better for you.
If you’re worried about the sodium, choose low-sodium versions of broth and beans. If you can’t find a low-sodium version of the beans, rinsing them can reduce the sodium by 40%.
Nutrition (per 1-cup serving)
Calories: 382; total fat: 6g; saturated fat: 3.3g; protein: 14.8g; carbohydrates: 72g; sugar: 18g; fiber: 15g; cholesterol: 13mg; sodium: 975mg
Recipe and photo by Deborah Davis, M.S., R.D.N. of Dietitian Debbie Dishes.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
Makes 6 servings
Prep time 45 min.
Cook time 35 min.
Ingredients
2 Tbsp butter 3 carrots, chopped 2 stalks celery, chopped 1 onion, chopped 2 red skin potatoes, chopped 2 parsnips, chopped 2 quarter vegetable broth 1 (14 oz) can diced tomatoes 1 (6 oz) can tomato paste 1 dried bay leaf ½ tsp dried thyme 2 cloves garlic, minced 1 small bunch lacinato kale, chopped 1 (15 oz) can great Northern beans, drained and rinsed 1 Tbsp dried parsley Salt and ground black pepper, to taste Shredded parmesan cheese for serving
How to make it
In a large stock pot, melt the butter. Add 1 of the chopped carrots, 1 stalk chopped celery, and the onion. Stir, and cook for 5-7 minutes or until onion is translucent. Add the rest of the carrots and celery, potatoes, and parsnips. Stir to coat in butter. Let cook for 5 minutes. Add the broth, tomatoes, tomato paste, bay leaf, and thyme. Bring to a simmer, and continue to stir every 5 minutes or so. Simmer soup for 20-25 minutes, or until vegetables begin to soften. Stir in garlic, kale, beans, and parsley. Season with salt and black pepper. Simmer another 5-7 minutes. Serve hot with shredded parmesan cheese.
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Makes 6 servings
Prep time 45 min.
Cook time 35 min.
Ingredients
2 Tbsp butter 3 carrots, chopped 2 stalks celery, chopped 1 onion, chopped 2 red skin potatoes, chopped 2 parsnips, chopped 2 quarter vegetable broth 1 (14 oz) can diced tomatoes 1 (6 oz) can tomato paste 1 dried bay leaf ½ tsp dried thyme 2 cloves garlic, minced 1 small bunch lacinato kale, chopped 1 (15 oz) can great Northern beans, drained and rinsed 1 Tbsp dried parsley Salt and ground black pepper, to taste Shredded parmesan cheese for serving
How to make it
In a large stock pot, melt the butter. Add 1 of the chopped carrots, 1 stalk chopped celery, and the onion. Stir, and cook for 5-7 minutes or until onion is translucent. Add the rest of the carrots and celery, potatoes, and parsnips. Stir to coat in butter. Let cook for 5 minutes. Add the broth, tomatoes, tomato paste, bay leaf, and thyme. Bring to a simmer, and continue to stir every 5 minutes or so. Simmer soup for 20-25 minutes, or until vegetables begin to soften. Stir in garlic, kale, beans, and parsley. Season with salt and black pepper. Simmer another 5-7 minutes. Serve hot with shredded parmesan cheese.
Makes 6 servings
Prep time 45 min.
Cook time 35 min.
Prep time 45 min.
Cook time 35 min.
Prep time
45 min.
Cook time
35 min.
Ingredients
- 2 Tbsp butter
- 3 carrots, chopped
- 2 stalks celery, chopped
- 1 onion, chopped
- 2 red skin potatoes, chopped
- 2 parsnips, chopped
- 2 quarter vegetable broth
- 1 (14 oz) can diced tomatoes
- 1 (6 oz) can tomato paste
- 1 dried bay leaf
- ½ tsp dried thyme
- 2 cloves garlic, minced
- 1 small bunch lacinato kale, chopped
- 1 (15 oz) can great Northern beans, drained and rinsed
- 1 Tbsp dried parsley
- Salt and ground black pepper, to taste
- Shredded parmesan cheese for serving
How to make it
In a large stock pot, melt the butter. Add 1 of the chopped carrots, 1 stalk chopped celery, and the onion. Stir, and cook for 5-7 minutes or until onion is translucent. Add the rest of the carrots and celery, potatoes, and parsnips. Stir to coat in butter. Let cook for 5 minutes. Add the broth, tomatoes, tomato paste, bay leaf, and thyme. Bring to a simmer, and continue to stir every 5 minutes or so. Simmer soup for 20-25 minutes, or until vegetables begin to soften. Stir in garlic, kale, beans, and parsley. Season with salt and black pepper. Simmer another 5-7 minutes. Serve hot with shredded parmesan cheese.
In a large stock pot, melt the butter.
Add 1 of the chopped carrots, 1 stalk chopped celery, and the onion. Stir, and cook for 5-7 minutes or until onion is translucent.
Add the rest of the carrots and celery, potatoes, and parsnips. Stir to coat in butter. Let cook for 5 minutes.
Add the broth, tomatoes, tomato paste, bay leaf, and thyme. Bring to a simmer, and continue to stir every 5 minutes or so. Simmer soup for 20-25 minutes, or until vegetables begin to soften.
Stir in garlic, kale, beans, and parsley. Season with salt and black pepper. Simmer another 5-7 minutes.
Serve hot with shredded parmesan cheese.
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