> ## Content Index
> Fetch the complete content index at: https://www.foodconsumer.org/llms.txt
> Use this file to discover other available public pages before exploring further.

# Healthy Recipes: Ten Vegetable Soup
- URL: https://www.foodconsumer.org/healthy_recipes_0423130611/
- Published: 2013-04-23T19:10:00.000Z
- Updated: 2026-09-22T16:18:31.000Z
- Description: A ten-vegetable soup built on cabbage, cauliflower, leek, onion, carrot, celery, tomatoes, potato, chard or spinach and herbs. Makes 10 servings at 70 calories a cup. The introduction notes a plant-based food system uses less energy, land and water than a meat-based one.
- Author: Food Consumer
- Tags: Healthy Recipes from AICR, Recipes & Dining, #vivvo-import

April 23, 2013 | Issue 449

Go Green for Good Health

# Ten Vegetable Soup

If you celebrated Earth Day yesterday, you may have planted a tree or vowed to recycle more. But did you know that the same things that are good for the planet are also good for your health? A plant-based food system requires less energy, land, and water resources than a typical meat-based system. Plus eating a variety of plant foods can help lower your risk for cancer and other chronic diseases. This recipe has ten different veggies to really add some green!

**Makes 10 servings.**

**Per 1 cup serving:** 70 calories, 3 g fat (<1 g sat fat), 9 g carbohydrates,   
3 g protein, 2 g fiber, 253 mg sodium.

- 2 Tbsp. extra virgin olive oil
- 3 cups chopped green cabbage, quartered and cut crosswise into 1/2-inch strips
- 1 cup cauliflower florets, 1-inch pieces
- 1 medium leek, sliced, use white and 1-inch of light green part
- 1 small onion, chopped
- 1 medium carrot, chopped
- 1 medium celery stalk, chopped
- 1 (14.5-oz.) can no salt added diced tomatoes
- 4 cups low-fat, reduced-sodium chicken or vegetable broth
- 1 medium yellow-fleshed potato, diced
- 1/4 cup chopped flat-leaf parsley
- 1 Tbsp. dried thyme
- 1½ packed cups Swiss chard or spinach, cut crosswise into 1/2-inch strips
- Salt and freshly ground pepper, to taste
- Pinch of red pepper flakes or cayenne, optional
- Grated Parmesan cheese, optional

## Directions

1. In large Dutch oven or heavy soup pot with tight-fitting cover, heat oil over medium-high heat. Add cabbage, cauliflower, leek, onion, carrot and celery and stir to coat them with oil. Cook until cabbage is limp and onion translucent, 4-5 minutes, stirring occasionally. Cover, reduce heat to medium-low and cook gently until vegetables release their juices, about 8 minutes.
2. Add tomatoes with their liquid, broth, potato, parsley and thyme. Increase heat to medium-high until liquid boils, then cover, reduce heat, and simmer soup for 10 minutes. Add Swiss chard and simmer for 10 minutes. Season soup to taste with salt and pepper; let sit for 15 minutes before serving. If desired refrigerate for up to 4 days, reheating in covered pot over medium heat. Or divide cooled soup among resealable freezer bags and freeze. This soup keeps in freezer for up to 2 months.