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Health Information Library Recipes Summer vegetable soup

Summer vegetable soup

Nutrition Facts

Serving Size About 1 1/4 cups
Calories 62

Amount Per Serving
Monounsaturated fat 1 g
Saturated fat <1 g
Total fat 2 g
Sodium 156 mg
Cholesterol 0 mg
Dietary fiber 2 g
Protein 2 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Make the most of midsummer's wealth of vegetables and herbs by making this quick and tasty soup.

Ingredients

(Serves 8)
  • 1 tablespoon olive oil
  • 1 yellow onion, chopped (about 1 cup)
  • 3 cloves garlic, chopped
  • 4 plum (Roma) tomatoes, peeled and seeded, then diced
  • 1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • 4 cups no salt added vegetable stock or broth
  • 1 bay leaf
  • 1 carrot, peeled, halved lengthwise, and thinly sliced crosswise (about 1 cup)
  • 1 yellow bell pepper, seeded and diced (about 1 cup)
  • 1 zucchini, halved lengthwise and thinly sliced crosswise (about 1 cup)
  • 1 tablespoon grated lemon zest
  • 2 tablespoons chopped fresh cilantro (fresh coriander)
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Directions

In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and translucent, about 4 minutes. Add the garlic and saute for 30 seconds; don't let the garlic brown. Add the tomatoes, oregano and cumin and saute until the tomatoes are softened, about 4 minutes.

Add the stock and bay leaf and bring to a boil, then reduce the heat to medium low and bring to a simmer. Add the carrot and bell pepper and cook for 2 minutes. Add the zucchini and simmer until the vegetables are tender, about 3 minutes longer. Stir in the lemon zest and cilantro. Season with the salt and pepper. Discard the bay leaf.

Ladle into individual bowls or mugs and serve immediately.

Last Updated: September 15th, 2016