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Summer Veggie Soup

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June 17, 2014 | Issue 509

Summer Veggie Soup

Summer Veggie Soup

Meet your new go-to summer soup. This medley of carrots, yellow squash, zucchini, asparagus, tomatoes, potatoes and corn is rich in nutrition and low in calories. It’s packed with fiber, protein, vitamin C and a range of phytochemicals. It’s no secret that vegetables are healthy, but research also shows that a diet high in a variety of fruits and vegetables can offer protection against cancer and other chronic diseases.

Makes 6 servings.

Per serving: 210 calories, 3.5 g total fat (0 g saturated fat), 38 g carbohydrate,
9 g protein, 7 g dietary fiber, 340 mg sodium.

  • 1 Tbsp. extra virgin olive oil
  • 1 medium onion, chopped
  • 4 cloves garlic, minced
  • 2 carrots, sliced into 1/4-inch pieces
  • 32 oz. reduced-sodium chicken broth (vegetable broth may be substituted)
  • 1 (15-oz.) can chickpeas, drained and rinsed
  • 2 medium yellow squash, sliced into 1/4-inch pieces
  • 1 medium zucchini, sliced into 1/4-inch pieces
 
  • 2 medium potatoes, diced into 1/2-inch pieces
  • 1 cup corn kernels, fresh or frozen
  • Salt and freshly ground black pepper to taste
  • 6 asparagus spears, cut into 1-inch pieces
  • 2 plum or Roma tomatoes, coarsely chopped
  • 1/4 cup fresh basil, finely chopped
  • 1/4 cup of fresh chives, coarsely chopped

Directions

  1. In soup pot, heat oil over medium heat. Add onion and garlic and sauté about 6-8 minutes. Add carrots and cook until softened, about 5 minutes.
  2. Stir in broth, chickpeas, squash, zucchini, potatoes, corn, salt and pepper. Bring to boil. Reduce heat and simmer about 5 minutes. Stir in asparagus and cook 2 minutes or until squash and potatoes are tender, but not mushy. Then stir in tomatoes and cook 2 minutes.
  3. Place in bowls, garnish with basil and chives and serve.

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Grocery list

Olive oil
Onion
Garlic
Carrots
Reduced-sodium chicken (or vegetable) broth
Chickpeas
Yellow squash
Zucchini
Potatoes
Corn
Salt and freshly ground black pepper
Asparagus
Plum or Roma tomatoes
Basil
Chives

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Did You Know?

Conventional commercial soups often contain 750 to 1,000 milligrams of sodium per cup. That’s nearly half the suggested daily maximum!

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