Source: the American Institute for Cancer Research
"Getting your minimum daily servings of vegetables can be difficult. Fortunately, this recipe provides a way to help achieve that in a single dish. Soup is also a great way to stretch your food dollars by using leftover vegetables from your refrigerator. Keep some soup base on hand and you always can create the ultimate "make do" meal."
FOR THE BASIC SOUP:*
Heat oil in large pot over medium-high heat. Add onions and cook until translucent, stirring occasionally.
Add broth or water, beans, tomatoes, Cajun spice mix, 2 Tbsp. parsley and cilantro mixture and black pepper to taste. Bring to a boil. Cover pot, reduce heat, and simmer for about 15 minutes.
TO FINISH AND SERVE:
Add in cooked or freshly steamed vegetables. Warm through. Adjust salt to taste. Garnish with a sprinkle of the parsley-cilantro mix. Serve hot.
*TO MAKE AHEAD:
For convenience you can make the basic soup (all the ingredients except the veggies) and store it (refrigerate or freeze). Then when ready to serve, just warm and add vegetables on hand to make a great soup, including greens, beans, carrots, celery, and broccoli. The list is almost endless, add whatever vegetables you have in your refrigerator or freezer.
"We are all faced with time pressures, which affect our food choices. This make do soup helps you make more healthful choices even during busy times. You can even make the basic soup foundation and add in the veggies when needed to create a fresh versatile meal in a bowl.
The chicken broth forms a rich base. The light, buttery nature of the garbanzo beans readily absorbs the other flavors. They are nutrition powerhouses including lots of fiber and protein. The tomatoes, spinach and asparagus add color and nutrients like vitamins A and C.
Collard greens are low in calories, rich in vitamins A, C and K, and contain phytochemicals (plant substances) with potent anti-cancer properties. Collard greens originated in Eastern Europe and Asia Minor and are now grown in cooler temperate regions worldwide."
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (19g)|
|Recipe Makes: 6 Servings|
|Calories from Fat: 41 (91%)|
|Amt Per Serving||% DV|
|Total Fat 4.5g||6 %|
|Saturated Fat 0.6g||3 %|
|Monounsaturated Fat 3.3g|
|Polyunsanturated Fat 0.5g|
|Cholesterol 0mg||0 %|
|Sodium 582mg||20 %|
|Potassium 18.6mg||0 %|
|Total Carbohydrate 1.2g||0 %|
|Dietary Fiber 0.2g||1 %|
|Sugars, other 1g|
|Protein 0.1g||0 %|
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Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 45
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