![\"\"](\"http:\/\/blogs.butler.edu\/healthyhorizons\/files\/2020\/02\/veggie-soup.png\")
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After a morning of cross-country skiing or sledding with the kids, nothing\u2019s 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\u2019re ready for company.
\nIngredients:
\n\u0083 2 teaspoons extra virgin olive oil
\n\u0083 \u00bd pound leeks, trimmed, split in half lengthwise, and well rinsed
\n\u0083 1 medium white onion, chopped
\n\u0083 \u00bd pound carrots, thinly sliced on the diagonal
\n\u0083 2 large celery ribs, thinly sliced on the diagonal
\n\u0083 2 tablespoons dried lentils, rinsed and picked over
\n\u0083 2 tablespoons dried split peas, rinsed and picked over
\n\u0083 2 tablespoons dried small white beans, rinsed and picked over
\n\u0083 1 teaspoon dried thyme
\n\u0083 \u00bd teaspoon freshly ground pepper
\n\u0083 2 quarts fat-free, reduced sodium chicken or vegetable broth
\n\u0083 One 14\u00bd-ounce can no-salt-added plum tomatoes, drained & chopped
\n\u0083 \u00bc pound spinach, stems discarded<\/p>\n
Directions:
\n1) 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.
\n2) 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.
\n3) Stir in the tomatoes and continue to simmer, covered, for another 15 minutes, until the white beans are tender.
\n4) Stir in the spinach and simmer, uncovered, until wilted, about 3 minutes.
\n5) Ladle into soup bowls and serve.<\/p>\n
Nutritional Analysis:
\n\u0083 Calories: 130 calories (20% calories from fat)
\n\u0083 Total Fat: 3 g
\n\u0083 Saturated Fat: 0.5 g
\n\u0083 Protein: 9 g
\n\u0083 Carbohydrates: 21 g
\n\u0083 Dietary Fiber: 5 g
\n\u0083 Cholesterol: 0 mg
\n\u0083 Sodium: 130 mg
\n\u0083 Potassium: 120 mg<\/p>\n
Hot winter soup<\/span><\/a> will relax and rejuvenate you!<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" After a morning of cross-country skiing or sledding with the kids, nothing\u2019s 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 … Continue reading