Veggie rice soup offers endless benefits

FIT Staff
Jan 21, 2014

This filling vegetable soup can be made for one meal then frozen in small containers for quick lunches.

Since it is packed full of vegetables, it has endless benefits.

Cook in a large soup pot following the directions below or bypass the cooking directions and just put everything in your slow cooker in the morning on low for six to eight hours so it will be ready when you come home at night.

Veggie rice soup

Yield : 10 servings, 2 cups each

2 tablespoons extra-virgin olive oil
2 cups chopped onions (2 medium)
2 cups chopped celery (4 medium stalks)
1 cup chopped green bell pepper (1 medium)
2 teaspoons minced garlic
3 cups chopped cabbage
3 cups chopped cauliflower (about 1/2 medium)
2 cups chopped carrots (4 medium)
2 cups green beans, cut into 1-inch pieces
8 cups low-sodium vegetable broth
2 cups water
1 15-ounce can tomato sauce
1 14-ounce can diced tomatoes
1 15-ounce can kidney or pinto beans, rinsed
4 cups chopped fresh spinach
1/2 cup thinly sliced fresh basil
2 cups cooked brown rice

Heat oil in a large soup pot or Dutch oven (8-quart or larger) over medium heat. Add onions, celery, bell pepper and garlic; cook, stirring frequently, until softened, 13 to 15 minutes. Add cabbage, cauliflower, carrots and green beans; cook, stirring occasionally, until slightly softened, about 10 minutes more.

Add broth, water, tomato sauce, tomatoes, beans and cover and bring to a boil. Reduce heat and simmer, partially covered, until the vegetables are tender, 20 to 25 minutes. Stir in spinach and rice simmer for 10 minutes more. Stir in basil.

Nutritional Information (per serving):

Calories: 169; Fat: 5 g; Protein: 7 g; Carbohydrates: 25 g; Cholesterol: 4 mg; Protein:  7 g; Fiber: 9 g; Sodium: 597 mg; Potassium: 718 mg