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Spring Vegetable Soup

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Spring Vegetable Soup
En Español

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  • Makes: 4 servings

Enjoy this tasty soup with your favorite whole grain bread sandwich.  The recipe doubles easily if you need to accomodate a large family or group.

Ingredients

  • 1 tablespoon extra virgin olive oil
  • 1/4 red cabbage (medium head, about 2 cups, finely shredded)
  • 2 ripe tomatoes (medium, seeded and chopped)
  • 1/2 cup canned artichoke hearts (drained and chopped)
  • 1 cup green peas (frozen or fresh)
  • 2 1/2 cup vegetable juice (low-sodium)
  • 1 cup water
  • 2 teaspoon dried basil
  • salt and pepper (freshly ground black pepper, optional, to taste)

Directions

1. In large soup pot, heat oil over medium heat. Saute cabbage, tomatoes, artichoke hearts and peas for 10 minutes.

2. Add tomato 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.

3. Serve in individual serving bowls. Season to taste with salt and pepper.

Notes

Learn more about:

Source: American Institute for Cancer Research, Recipe Corner

Nutrition Information

Serving Size: 1/4 of recipe (400g)
Nutrients Amount
Calories 136
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 73 mg
Total Carbohydrate 20 g
Dietary Fiber 6 g
Total Sugars 11 g
Added Sugars included 0 g
Protein 5 g
Vitamin D 0 mcg
Calcium 75 mg
Iron 3 mg
Potassium 726 mg
N/A - data is not available
Nutrients Amount
Calories 136
Total Fat 5 g
Saturated Fat 1 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Total Carbohydrate 20 g
Dietary Fiber 6 g
Total Sugars 11 g
Added Sugars 0 g
Protein 5 g
Minerals
Calcium 75 mg
Potassium 726 mg
Sodium 73 mg
Copper 219 mcg
Iron 3 mg
Magnesium 53 mg
Phosphorus 101 mg
Selenium 1 mcg
Zinc 1 mg
Vitamins
Vitamin A 132 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 71 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 55 mcg
Folate 88 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 2 mg
Choline 40 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 3/4 cups

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