Winter Vegetable Soup

Recipe submitted by Kally Mavromatis, Speaking of Women's Health.


Winter Vegetable Soup

After a morning of cross-country skiing or sledding with the kids, nothing’s more warming than a bowl of hearty vegetable soup for lunch. We frequently make a double batch, freezing half for another meal. Team this soup with some crisp winter apples or pears and a serving of low-fat cheddar cheese, and you’re ready for company.

Ingredients

  • 2 teaspoons extra virgin oil
  • 1/2 pound leeks, trimmed, split in half lengthwise, and well rinsed
  • 1 medium white onion, chopped
  • 1/2 pound carrots, thinly sliced on the diagonal
  • 2 large celery ribs, thinly sliced on the diagonal
  • 2 tablespoons dried lentils, rinsed and picked over
  • 2 tablespoons dried split peas, rinsed and picked over
  • 2 tablespoons dried small white beans, rinsed and picked over
  • 1 teaspoon dried thyme
  • 1/2 teaspoon freshly ground pepper
  • 2 quarts fat-free, reduced-sodium chicken or vegetable broth
  • One 14 1/2-ounce can no-salt-added plum tomatoes, drained and coarsely chopped
  • 1/4 pound spinach, tough stems discarded

Preparation

  1. In a large soup pot, heat the oil over medium-low heat. Thinly slice the leeks and add them to the pot along with the onion. Cook, stirring, until the vegetables wilt, about 5 minutes.
  2. Add the carrots, celery, lentils, peas, beans, thyme, pepper and broth. Bring to a boil. Reduce the heat and simmer, covered, for 45 minutes, stirring occasionally.
  3. Stir in the tomatoes and continue to simmer, covered, for another 15 minutes, until the white beans are tender. Stir in the spinach and simmer, uncovered, until wilted, about 3 minutes. Ladle into soup bowls and serve.

This recipe makes 8 servings.

Nutritional Analysis (per serving)

  • 130 calories (20% calories from fat)
  • 3 grams total fat (0.5 g saturated fat)
  • 9 grams protein
  • 21 grams carbohydrate
  • 5 grams dietary fiber
  • 0 milligrams cholesterol
  • 130 milligrams sodium
  • 82 milligrams potassium