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veggie chili

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November 5, 2013 | Issue 477

Eight Veggies in Under Thirty

Quick Eight-Vegetable Soup

If you’re rushing around this week, like we are to get ready for our annual research conference, dinner may be the last thing you have time for. Fear not…we have a healthy dish you can throw together in a snap. Frozen versions of your favorite veggies cut down on prep time and, thanks to flash-freezing technology, contain just as many nutrients as their fresh counterparts. Beans add protein and extra fiber. Serve up with some warm, crusty bread for a quick and wholesome meal.

Makes 4 servings.

Per 1⅔ cup serving: 298 calories, 8 g total fat (2 g saturated fat),
43 g carbohydrate, 17 g protein, 13 g dietary fiber, 237 mg sodium.

  • 1 Tbsp. extra virgin olive oil
  • 1 small chopped onion
  • 4 cups vegetable broth or fat-free, reduced-sodium chicken broth
  • 1/2 cup frozen baby lima beans
  • 1 (15-oz.) can no salt added black, Great Northern, or navy beans
  • 1 cup frozen mixed vegetables
  • 1/2 cup frozen tri-colored bell peppers
  • 2 tsp. dried oregano or thyme
  • Pinch of dried red pepper flakes
  • 1 cup frozen broccoli florets
  • Salt, to taste
  • 1/4 cup grated Parmesan cheese

Directions

  1. In large saucepan, heat oil over medium-high heat. Add onion and cook until translucent, 5 minutes, stirring occasionally. Add broth and bring liquid to boil. Add lima beans, reduce heat and simmer, covered, for 5 minutes.
  2. Add canned beans, mixed vegetables, peppers, oregano and pepper flakes and simmer, covered, for 5 minutes. Add broccoli, cover, and cook for 5 minutes. Add salt to taste. This soup keeps, covered in refrigerator, for 3 days. Reheat in covered pot over medium heat.
  3. To serve, divide soup among deep bowls. Top each serving with 1 tablespoon Parmesan cheese, or pass it separately at table.

Grocery list

Olive oil
Onion
Vegetable broth or fat-free, reduced-sodium chicken broth
Frozen baby lima beans
Can no salt added black, Great Northern, or navy beans
Frozen mixed vegetables
Frozen tri-colored bell peppers
Dried oregano or thyme
Dried red pepper flakes
Frozen broccoli florets
Salt
Parmesan cheese

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Did You Know?

The flash-freezing process prevents nutrients from breaking down further. The food’s water freezes so quickly it only forms small ice crystals, which prevent cell wall damage.

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