Toni Landau writes, “Once a week I make a big pot of vegetable soup that I serve before dinner and have available for midday snacks.” Here’s her recipe.
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 diced onion
- 3 large diced carrots
- Seasonings to taste, like cumin, coriander, curry, black pepper, dash of nutmeg
- 2 cans low-sodium chicken broth
- 1 can condensed tomato soup, undiluted
- 1 large can diced tomatoes
- 1 package frozen mixed vegetables, or more if desired
- 1 tablespoon balsamic or red wine vinegar
- 1 bunch kale
- Extra-virgin olive oil to coat
- Sea salt to taste
- Nutritional Information
Nutritional analysis per serving (4 servings)
240 calories; 6 grams fat; 1 gram saturated fat; 3 grams monounsaturated fat; 1 gram polyunsaturated fat; 38 grams carbohydrates; 8 grams dietary fiber; 12 grams sugars; 11 grams protein; 1084 milligrams sodium
Note: Nutrient information is not available for all ingredients. Amount is based on available data.
Preparation
- Heat the oil in a large saucepan and saute the onions and carrots 5 minutes.
- Add seasonings, followed by chicken broth, tomato soup, diced tomatoes, frozen vegetables and vinegar.
- Bring to a low boil, reduce heat and simmer 30 minutes or more.
- Preheat the oven to 400 degrees.
- Wash and dry a bunch of kale. Cut out the tough veins and slice the kale into chip-size pieces. Place the pieces in a sealable plastic bag and sprinkle with olive oil.
- Transfer the kale to a baking tray and bake for 15 minutes. Sprinkle with a little sea salt.
- • And special thanks to Nancy Sherer of Monaghan Township, Pa. who contributed a dozen ideas for adding veggies to other dishes, including these: • Wilted spinach or chard under fried or poached eggs. • Leafy greens, steamed or sautéed, sliced scallions and mushrooms added to miso soup. • Sweet red or green peppers, or both, sautéed in oil with some chopped onion and garlic, atop a bowl of brown rice.
About 1 hour
Dining and Cooking