28 Day Pescatarian Meal Plan & Cookbook: Your Guide to Jump-Starting a Healthier Lifestyle by Amer MS RDN CDN Chelsey

28 Day Pescatarian Meal Plan & Cookbook: Your Guide to Jump-Starting a Healthier Lifestyle by Amer MS RDN CDN Chelsey

Author:Amer MS RDN CDN, Chelsey [Amer MS RDN CDN, Chelsey]
Language: eng
Format: epub
Publisher: Rockridge Press
Published: 2020-03-30T16:00:00+00:00


10-VEGETABLE SOUP

As soon as the weather starts to chill, my mom always has a big pot of this soup on the stove to warm up and prevent any pesky colds, since it’s packed with vitamins and minerals. If you’ve never made soup before, this recipe is a perfect recipe to start with since it’s hard to mess up. Leftovers are even better than a fresh bowl, so if possible, make a pot in advance for optimal flavor.

SERVES 8

PREP TIME: 15 minutes

COOK TIME: 45 minutes

2 tablespoons extra-virgin olive oil

1 large yellow onion, chopped

¾ cup chopped carrots

½ cup chopped celery

1 teaspoon salt, divided

1 teaspoon freshly ground black pepper, divided

3 cups sliced mushrooms

2 cups chopped zucchini

1 red bell pepper, chopped

½ cup sliced leeks

½ cup roughly chopped string beans

1 (28-ounce) can crushed tomatoes

1 (15-ounce) can cannellini (white) beans, drained and rinsed

1 tablespoon balsamic vinegar

1 tablespoon Italian seasoning

8 cups low-sodium vegetable broth

6 cups roughly chopped kale

Shaved Parmesan cheese, for serving (optional, but recommended)

1 . In a large stock pot, heat the olive oil over medium heat. Sauté the onions, carrots, and celery for about 5 minutes, or until softened. Season with ½ teaspoon of salt and ½ teaspoon of pepper.

2 . Add the mushrooms, zucchini, bell pepper, leeks, and string beans and sauté for about 5 minutes, or until softened.

3 . Mix in the crushed tomatoes, beans, balsamic vinegar, and Italian seasoning.

4 . Add the broth and bring to a boil, then reduce to a simmer. Let the soup simmer for about 10 minutes before adding the kale. Cover and continue to simmer for 20 minutes.

5 . Serve, topped with Parmesan cheese (if using).

Substitution Tip: This 10-Vegetable Soup is the perfect recipe to make with vegetables on their last lifeline before spoiling. Customize this recipe using whatever vegetables and beans you have on hand. Try shredded cabbage, spinach, Brussels sprouts, parsnips, eggplant, chickpeas, red beans, and more.

PER SERVING: CALORIES: 188; TOTAL FAT: 5G; SATURATED FAT: 1G; CARBOHYDRATES: 28G; FIBER: 8G; PROTEIN: 10G; SODIUM: 608MG



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