Spring Vegetable Soup
Enjoy this tasty soup with your favorite whole grain bread sandwich. The recipe doubles easily if you need to accommodate a large family or group.
- Yield
- 4 servings
- Serving size
- 1/4 of recipe
- Rating
- 3.21 of 5 (38 ratings)
Food groups
- Vegetables: 1 3/4 cups
Ingredients
- 1 tablespoon extra virgin olive oil (or cooking oil of choice)
- 1/4 head of red cabbage, finely shredded (about 2 cups)
- 2 medium ripe tomatoes, seeded and chopped
- 1/2 cup canned artichoke hearts, drained and chopped
- 1 cup green peas, frozen or fresh
- 2 1/2 cups low-sodium vegetable juice
- 1 cup water
- 2 teaspoons dried basil
- salt and pepper (freshly ground black pepper, optional, to taste)
Directions
- Wash hands with soap and water.
- In large soup pot, heat oil over medium heat.
- Sauté cabbage, tomatoes, artichoke hearts, and peas for 10 minutes.
- Add vegetable juice and water.
- Bring to boil.
- Reduce heat, add basil, and simmer for 10 minutes, or until all vegetables are tender and soup is piping hot.
- Serve in individual serving bowls.
- Season to taste with salt and pepper.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 137.17 |
| Total Fat | 4.3 g |
| Saturated Fat | 0.65 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 1 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 | 21.26 g |
| Dietary Fiber | 5.37 g |
| Total Sugars | 9.3 g |
| Added Sugars included | 0 g |
| Protein | 5.42 g |
| Calcium | 77 mg |
| Potassium | 673 mg |
| Sodium | 179.31 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 52 mg |
| Phosphorus | 108 mg |
| Selenium | 2 mg |
| Zinc | 1 mg |
| Vitamin A | 120 mcg |
| Vitamin B6 | 0.4 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 125 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 51 mcg |
| Folate | 91 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Niacin | 2 mg |
| Choline | 42 mg |
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Source
Recipe by: American Institute for Cancer Research
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/spring-vegetable-soup. Federal works are public domain in the United States.