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.
Ingredients:
2 teaspoons extra virgin olive oil
½ pound leeks, trimmed, split in half lengthwise, and well rinsed
1 medium white onion, chopped
½ 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
½ teaspoon freshly ground pepper
2 quarts fat-free, reduced sodium chicken or vegetable broth
One 14½-ounce can no-salt-added plum tomatoes, drained & chopped
¼ pound spinach, stems discarded
Directions:
1) 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.
2) 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.
3) Stir in the tomatoes and continue to simmer, covered, for another 15 minutes, until the white beans are tender.
4) Stir in the spinach and simmer, uncovered, until wilted, about 3 minutes.
5) Ladle into soup bowls and serve.
Nutritional Analysis:
Calories: 130 calories (20% calories from fat)
Total Fat: 3 g
Saturated Fat: 0.5 g
Protein: 9 g
Carbohydrates: 21 g
Dietary Fiber: 5 g
Cholesterol: 0 mg
Sodium: 130 mg
Potassium: 120 mg
Hot winter soup will relax and rejuvenate you!