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