- Calories: 243
- Protein: 13g
- Total Fat: 2g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Total Carbohydrate: 46g
- Dietary Fiber: 13g
- Sodium: 196mg
With veggies rich in vitamin C, beta-carotene, quercetin, and lycopene, this soup packs a lot of nutrition in just one serving — and I promise you will not be disappointed with the taste.
- Prep time
- Total Time
- • 1 teaspoon olive oil
- • 1 onion, sliced
- • 2 leeks, chopped
- • 2 garlic cloves, minced
- • 3 zucchini squash, chopped
- • 2 large carrots, chopped
- • 1 cup mushrooms, sliced
- • 1 cup green beans, cut into 1-inch pieces
- • 1 large potato, peeled and halved
- • 3 tablespoons fresh chopped cilantro
- •4 cups reduced-sodium chicken broth ( or vegetable broth)
- •2 cups crushed tomatoes
- • 1 can stewed tomatoes, with juice
- • 1 can (15 ounces) navy or kidney beans, rinsed and drained
- • 2 teaspoons dried basil
- • 2 teaspoons dried oregano
- • 1 teaspoon kosher salt
- • 1 bag (7 ounces) bag frozen chopped spinach or kale
- • 1/3 cup fresh parsley, chopped
- • Ground black pepper, to taste
Heat the oil in a large nonstick pan over medium-high heat. Add the onion, leeks, and garlic and sauté until soft.
Add the zucchini, carrots, mushrooms, green beans, potato, cilantro, broth, crushed tomatoes, stewed tomatoes, beans, basil, oregano, and salt. Bring to a boil. Simmer for 25 minutes, or until the potato is cooked.
Transfer the potato to a food processor or blender with some of the cooking liquid, and purée it. Return it to the pan and add the spinach or kale and parsley. Season to taste with black pepper and additional salt if desired.
Makes 8 Servings
Try my Longevity Soup.