This is a basic hearty soup. You can substitute other
vegetables, either cooked or raw; whatever is seasonal or on hand. The more veggies that are
added, the heartier and more complex the soup.
Preparation facts
Servings: 6
Yield: 12 cups (3L)
Ingredients
1 1/2 Tbs (25mL) olive oil
1 onion, chopped
1 stalk celery, sliced
2 cloves garlic, minced
2 carrots, sliced
1 tsp (1g) basil leaves
1 tsp (1g) marjoram leaves
1 medium zucchini, chopped
1 quart (1L) chicken or vegetable broth
2 cups (300g) white beans, cooked (canned beans work well)
2 cups (910g) canned tomatoes
1/2 head cabbage, chopped
1/4 cup (10g) parsley
Pepper, to taste
Directions
Heat the olive oil in a large, heavy bottomed pot.
Add onions, celery, and garlic and sauté until the vegetables are
tender, but not yet browned. Add basil and marjoram leaves and stir for one to two
minutes.
Add chopped zucchini and cook for another few minutes. Pour in chicken
or vegetable broth, the cooked beans and the tomatoes. Cover, bring to a boil, and then reduce
heat to simmer.
Allow the soup to cook for about 45 minutes, stirring occasionally. If
the soup looks thicker than desired, add some water, 1 cup (240mL) at a time.
When it almost looks like soup, add the chopped cabbage and parsley and
cook for about 10 minutes more.
Add some freshly ground black pepper to taste.
At this point the soup is done. If a heartier soup is desired, a
handful of small sized pasta can be added; then the soup needs to be cooked for an additional
10 minutes.
Serve with sprinkling of Parmesan cheese over the top, if desired.
Nutrition facts
Serving Size 1 serving
Calories 214
Calories from Fat 52 (24%)
% Daily Value*
9%Total Fat 6g
5%Saturated
Fat 1.1g
Polyunsaturated Fat 0.9g
Monounsaturated Fat 3.5g
2%Cholesterol 5mg
17%Sodium 407mg
27%Potassium 932mg
10%Total
Carbohydrate 30g
26%Dietary
Fiber 6.5g
Sugars 7g
Sugar Alcohols 0g
23%Protein 12g
* Percent Daily Values are based on a 2,000 calorie
diet.
Nutrition facts are calculated by a food expert using
nutritional values provided by the USDA for common products used as recipe ingredients. Actual
nutritional values may differ depending on the amounts or products used and can be affected by
cooking methods.
The information presented in the Food Guide is for informational purposes
only and was created by a team of US–registered dietitians and food experts. Consult
your doctor, practitioner, and/or pharmacist for any health problem and before using any
supplements, making dietary changes, or before making any changes in prescribed medications.
Information expires June 2009.
