Open Arms of Minnesota

Weekly Recipe # 175: Vegetable and Bean Soup

By Erin Lynch, VA Medical Center Dietetic Intern

Photo Credit – Phil and Pam Gradwell/Flickr

This is one of my favorite recipes. I’ve substituted so many of the vegetables in this soup, from rutabagas and turnips, to chard and spinach, and each time, it turns out wonderful. I’ve tripled the recipe, and have eaten it all week during the fall. It’s just simple and delicious.

Vegetable soup is very satisfying, but is low-calorie as well. It’s packed with vitamins, antioxidants and fiber, making it an ideal snack. Adding beans increases the protein in a vegetable soup. My favorite is the garbanzo bean!

Adapted from the American Heart Association Healthy Family Meals by the American Heart Association

Serves 4; 1 cup per serving

Ingredients

  • 2 teaspoons olive oil
  • ¼ cup chopped onion
  • 2 medium garlic cloves, minced
  • 2 cups water
  • 1 medium parsnip, chopped
  • 1 large carrot, copped
  • 2 tablespoons no-salt-added tomato paste
  • ½ teaspoon dried rosemary, finely crushed
  • 1 cup coarsely chopped kale (fresh or frozen)
  • 2 medium Roma tomatoes, chopped
  • 1 can (15 oz) garbanzo beans, drained
  • 1 teaspoon balsamic vinegar
  • ¼ teaspoon pepper
  • 1/8 teaspoon salt

Directions

  1. In a large saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until soft, stirring occasionally.
  2. Stir in the garlic. Cook for 1 minutes.
  3. Stir in the water, parsnip, carrot, tomato paste, and rosemary. Bring to a boil, still on medium high. Reduce the heat and simmer, covered for 10 minutes, or until the parsnip is tender.
  4. Stir in the kale, tomatoes, and beans. Cook for 2 minutes, or just until the spinach wilts. Remove from heat.
  5. Stir in the vinegar, pepper, and salt.

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