Courtesy of American Institute for Cancer Research
If you are rushing around this week, dinner may seem like a daunting new task. Do not worry! We have a healthy dish you can prepare in a breeze. Frozen veggies cut down on prep time and thanks to flash-freezing technology, contain the same nutrients as their fresh counterparts. Beans add protein and extra fiber. Serve this soup with some warm, crusty whole grain bread for a quick and wholesome meal.
- 1 Tbsp. extra virgin olive oil
- 1 chopped onion
- 4 cups low-sodium vegetable broth
- 1/2 cup frozen baby lima beans
- 1 (15 oz.) can no salt added back, Great Northern, or navy beans
- 1 cup frozen mixed vegetables
- 1/2 cup frozen tri-colored bell peppers
- 2 tsp. dried oregano or thyme
- Pinch of dried red pepper flakes
- 1 cup frozen broccoli florets
- Salt, to taste (optional)
- 1/4 cup grated Parmesan cheese
- In a large saucepan, heat oil over medium-high heat. Add onion and cook until translucent, about 5 minutes, stirring occasionally. Add broth and bring liquid to boil. Add lima beans, reduce heat and simmer covered for 5 minutes.
- Add canned beans, mixed vegetables, peppers, oregano and pepper flakes and simmer covered for 5 minutes. Add broccoli, cover, and cook for 5 minutes. Add salt to taste. This soup keeps covered in refrigerator for 3 days. Reheat in covered pot over medium heat.
- To serve, divide soup among deep bowls. Option to top each serving with 1 tablespoon of Parmesan cheese.
Nutrition per serving
- Calories: 250
- Carbohydrates: 32 grams
- Cholesterol: 5 milligrams
- Fat: 8 grams
- Fiber: 9 grams
- Protein: 10 grams
- Saturated Fat: 2 grams
- Sodium: 410 milligrams
- Sugar: 5 grams
- Trans Fat: 0 grams
Makes 4 servings
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