When it comes to eating vegetables, I like the idea of making either soups or salads ahead, so I don’t have to spend night after night in the kitchen chopping and cooking. There are three servings of vegetables in a mega- 2 cup serving of this minestrone soup recipe that I found over at EatingWell.
This is yet another soup inspired by the Weight Watchers vegetable soup recipe. I say yet another, because I posted a different recipe here.
Over the past year, I’ve lost 20 lbs. on Weight Watchers. I’ve since switched to watching calories, because #1 WW would faithfully deduct that $20 out of my Pay Pal account whether I logging in or not! #2 I felt I wasn’t getting enough fat into my diet on WW and would sabotage myself by overeating. Maybe I’m just sick of dieting in general – but I do know that eating vegetables is a must for a healthy diet. Don’t be surprised if I am following WW next week. Honestly, I am all over the place. Hey, doesn’t WW continuously change their own plan??? Can anyone else relate to this?
According to Weight Watchers, many people that follow the program say that the WW soup is the secret to their weight-loss success.
This soup isn’t zero points. It’s got some healthy oil in it and some protein (kidney or pinto beans). It is low calorie and is satisfying! There are free WW Pointsplus calculators out there. A two cup serving of this soup is 4 PointsPlus, likewise a 1 cup serving has 2 Pointsplus.
Veggistrone Veggie-Packed Vegetable Soup #Recipe
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)
- 4 cloves garlic, minced
- 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, or frozen, thawed
- 8 cups low-sodium vegetable broth or chicken 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
- 1 bay leaf
- 4 cups chopped fresh spinach or one 10-ounce package frozen chopped spinach, thawed
- 1/2 cup thinly sliced fresh basil
- 10 tablespoons freshly grated Parmesan cheese
- 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 bay leaf; 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 simmer for 10 minutes more.
- Discard the bay leaf. Stir in basil. Top each portion with 1 tablespoon cheese.
Tips & Notes
- Make Ahead Tip: Prepare through Step 2 and refrigerate for up to 5 days or freeze for up to 6 months; finish Step 3 just before serving.
Per serving: 169 calories; 5 g fat ( 1 g sat , 3 g mono ); 4 mg cholesterol; 25 g carbohydrates; 0 g added sugars; 7 g protein; 8 g fiber; 641 mg sodium; 718 mg potassium.
Nutrition Bonus: Vitamin A (123% daily value), Vitamin C (87% dv), Folate (23% dv), Potassium (21% dv), Calcium (16% dv)
Carbohydrate Servings: 1 1/2
Exchanges: 1/2 starch, 3 vegetable, 1/2 lean meat, 1 fat
Low calorie | High fiber | Low saturated fat | Low cholesterol | High potassium | High calcium | Heart healthy | Healthy weight | Diabetes appropriate | Gluten free |
This recipe was shared over at Make Ahead Meals for Busy Moms Melt in Your Mouth Monday Blog Hop.
Kristi Maloney is a work from home mom to two boys ages 10 and 13. Since 2009, she has featured in-depth product, and book reviews and hosted high-quality, exciting giveaways on her blog Moms Own Words. When she is not blogging, you can find her working at her son’s school, or behind the wheel of her car in the roll of “taxi driver”. Email at maloney(dot)Kristi@gmail(dot)com.
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