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.