If breakfast is the most important meal of the day, lunch is the second. This vegetable-rich, low-calorie soup makes a hearty, healthy lunch.
This soup is nutritious and heart-smart because it is loaded with vegetables and low in calories. It is very versatile, can easily be modified for your taste and is easy to adapt to what is left over in your refrigerator. Make a pot of this and eat it all week for a nutritious lunch.
Here is what you need:
- 1 tablespoon olive oil
- 1 small sweet onion diced
- 2 carrots sliced thinly
- 2 stalks celery chopped
- 1 turnip diced
- 4 to 6 cups broth (for an entirely vegetarian soup, use vegetable broth)
- 1 bay leaf
- ¼ head of cabbage finely shredded
- 1 to 2 zucchini
- 1 15 oz can kidney beans (undrained)
- 1 15 oz can tomatoes
- 10 oz bag frozen peas
- Salt to taste
- Pepper to taste
- Dried Basil ¼ to ½ teaspoon
- Parmesan Cheese (garnish)
Instructions:
- In a large pot, heat olive oil.
- Saute onion until tender.
- Add carrots, celery, turnips and broth.
- On high heat, bring to a boil, then turn down the heat to medium and allow to simmer for five minutes.
- Add bay leaf, cabbage and zucchini.
- On high heat, bring to a boil again, then turn down the heat to medium and simmer for five more minutes.
- Add tomatoes, beans, peas, salt and pepper.
- On medium-low heat, simmer for about 10 minutes.
- Stir in basil.
- Serve with a sprinkle of Parmesan cheese.
Variations and suggestions.
- Eat this soup with half a sandwich, rice crackers and low fat cheese, or a salad.
- Add ½ cup of pasta (any kind) when you add the cabbage and zucchini (at step 5).
- Use shallots, yellow or red onion in place of the sweet onion.
- Add mushrooms when sauteing the onion; cook until tender.
- Add a little garlic.
- Use frozen green beans instead of peas.
- For added protein, add ½ lb boiled shredded chicken, cubed tofu or tempeh.
- Use a small potato in place of the turnip.
- Add hot chili spices for a little kick, with a sprinkle of cheddar instead of Parmesan cheese.
- Line the bottom of your bowl with fresh spinach. The spinach will wilt and add some nice greens to your soup without getting over cooked.
- After making this soup a few times experiment with other vegetables like eggplant, yellow squash, parsnips, corn, and red cabbage.
- Instead of basil try a little Italian seasoning, or Herbes de Provence.
Interesting facts about soup and healthy eating.
- Studies show that eating soup regularly lowers body weight.
- Experts agree that soup contributes to a healthy diet.
- Too much variety in someone's diet is believed to cause weight problems and nutritional problems. Having a small selection of foods for breakfast and lunch can contribute to a healthy eating plan.
- Having a food plan and making food ahead of time can help you stay on track to a healthy diet.
The copyright of the article The Ultimate Lunch Time Soup in Nutrition is owned by Samantha Rufle. Permission to republish The Ultimate Lunch Time Soup in print or online must be granted by the author in writing.
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