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.