Nutrition

Vegetarian Stoup (Stew + Soup)

Load up on vegetables with this hearty recipe.

by
Vegetable Soup/Stew
Moya McAllister / M+F Magazine
Calories 190
Protein 9g
Fat 5g
Carbs 29g
Fiber 8g
Moya McAllister / M+F Magazine

Try this recipe and other protein-packed soup recipes here

Vegetarian Stoup Servings: 6
You'll need
  • 2 Tbsp olive oil
  • 1/2 cup diced carrots
  • 3 celery stalks, diced
  • 2 medium onions, peeled and diced
  • 6 cloves garlic, peeled and minced
  • 4 cups chopped zucchini
  • 1 cup eggplant, peeled and chopped
  • 1 cup low-sodium vegetable broth or stock
  • 28 oz can no-salt-added whole tomatoes
  • 10 oz package fresh spinach, washed, stems removed and chopped
  • 16 oz can cannellini (white kidney) beans, drained and rinsed
  • 2 tsp dried parsley
  • 1 tsp dried thyme
  • 1 tsp dried rosemary
  • Salt and pepper, to taste
Directions 
1. In a large saucepan, heat oil over medium-high heat. Add carrots, celery, onions, and garlic. Cook vegetable mixture until the onions are translucent.
2. Add zucchini and eggplant, and cook for five to seven minutes.
3. Add tomatoes (and their juice), spinach, and beans. Bring mixture to a boil, then simmer for 10 minutes. Season with the parsley, thyme, rosemary, and salt and pepper, if desired.
Comments