Saturday, September 5, 2015

Healthy family recipe: Tomato and Vegetable Soup

In celebration of National Soup Month, skip the canned variety and beat the cold with this homemade winter warmer.

Healthy family recipe: Tomato and Vegetable Soup

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Rebecca Rogers, RD, LDN is a clinical dietitian for the Healthy Weight Program at The Children's Hospital of Philadelphia.

In celebration of National Soup Month, skip the canned variety and beat the cold with this homemade winter warmer. This soup is easy to make and is loaded with vegetables. The added tomato juice adds extra flavor and nutrients to make this soup a staple during the cold months ahead. This soup can also be made with chicken, seafood and lentils for added protein.

Tomato and Vegetable Soup

  • 1 medium onion, diced
  • 3 carrots peeled and chopped
  • ½ head of green or savoy cabbage, chopped
  • 1 14.5 oz can diced tomatoes
  • 2 cups chopped kale or spinach
  • 3 cups low sodium spicy or regular tomato juice
  • 5 cups low sodium vegetable broth
  • ½ cup fresh dill, finely chopped
  • 4 garlic cloves, minced
  • 2 tsp olive oil

Directions:

  1. Sauté onions in olive oil for about 5 minutes on medium heat.
  2. Add vegetables, tomato juice and broth. Bring to a boil and then turn heat down to simmer.
  3. Simmer for 15 minutes until vegetables are tender.
  4. Add minced garlic and dill and cook an additional 10 minutes.

Serving size: Makes about 12 one cup servings


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Sarah Levin Allen, Ph.D., CBIS Assistant Professor of Psychology at Philadelphia College of Osteopathic Medicine
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