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Spring Vegetable Soup

Spring Vegetable Soup in a bowl
Makes: 4 servings

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

Ingredients

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

Directions

  1. Wash hands with soap and water.
  2. In large soup pot, heat oil over medium heat. Sauté cabbage, tomatoes, artichoke hearts, and peas for 10 minutes.
  3. Add vegetable 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.
  4. Serve in individual serving bowls. Season to taste with salt and pepper.

Notes

Learn more about:

Source:

American Institute for Cancer Research

Nutrition Information

Serving Size: 1/4 of recipe
Nutrients Amount
Total Calories 137
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 179 mg
Carbohydrates 21 g
Dietary Fiber 5 g
Total Sugars 9 g
Added Sugars included 0 g
Protein 5 g
Vitamin D 0 mcg
Calcium 77 mg
Iron 3 mg
Potassium 673 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 137
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 0 mg
Carbohydrates 21 g
Dietary Fiber 5 g
Total Sugars 9 g
Added Sugars included 0 g
Protein 5 g
Minerals
Calcium 77 mg
Potassium 673 mg
Sodium 179 mg
Copper 0 mg
Iron 3 mg
Magnesium 52 mg
Phosphorus 108 mg
Selenium 2 mg
Zinc 1 mg
Vitamins
Vitamin A 120 mcg
Vitamin B6 0.4 mg
Vitamin B12 0.0 mcg
Vitamin C 125 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 51 mcg
Folate 91 mcg
Thiamin 0.2 mg
Riboflavin 0.2 mg
Niacin 2 mg
Choline 42 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1 3/4 cups

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