Garden Vegetable Soup
Italian seasoning and garlic powder bring a punch of flavor to this delicious and easy vegetable soup. Serve it with a whole wheat roll for a satisfying lunch or quick dinner.
- Yield
- 6 Servings
- Serving size
- 1/6 of recipe
- Rating
- 3.18 of 5 (34 ratings)
Food groups
- Vegetables: 1 1/4 cups
Ingredients
- non-stick cooking spray
- 2 carrots, sliced
- 1 small onion, chopped
- 1/4 teaspoon garlic powder (or 1/2 garlic clove, minced)
- 3 cups chicken broth, low-sodium (or low-sodium beef or vegetable)
- 1 cup chopped green cabbage
- 1 can green beans, undrained, low-sodium (14 ounces)
- 1 can diced tomatoes, undrained, low-sodium (14.5 ounces)
- 1/2 teaspoon Italian seasoning
- 1 zucchini, chopped
Directions
- Wash hands with soap and water.
- In a large saucepan sprayed with non-stick cooking spray, sauté the carrots, onion, and garlic over low heat about 5 minutes.
- Add broth, cabbage, green beans, tomatoes, and Italian seasoning; bring to a boil.
- Cover, lower heat.
- Simmer about 15 minutes or until carrots are tender.
- Stir in zucchini and heat for 3 to 4 minutes.
- Serve hot.
- Refrigerate leftovers.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 72.94 |
| Total Fat | 1.39 g |
| Saturated Fat | 0.35 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 13 g |
| Dietary Fiber | 4.27 g |
| Total Sugars | 5.73 g |
| Added Sugars included | 0 g |
| Protein | 4.72 g |
| Calcium | 77 mg |
| Potassium | 501 mg |
| Sodium | 62.74 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 29 mg |
| Phosphorus | 91 mg |
| Selenium | 1 mg |
| Zinc | 1 mg |
| Vitamin A | 183 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0.1 mcg |
| Vitamin C | 23 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 44 mcg |
| Folate | 42 mcg |
| Thiamin | 0.5 mg |
| Riboflavin | 0.2 mg |
| Niacin | 3 mg |
| Choline | 26 mg |
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Source
Recipe by: Eating Smart, Being Active — Colorado State University and University of California at Davis
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/garden-vegetable-soup. Federal works are public domain in the United States.