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Italian Tomato Vegetable Soup

Italian Tomato Vegetable Soup

This classic soup is a favorite for being easy to make, flavorful and loaded with vitamins. You can add tons of veggies to your soup, use up whatever you have lying around and since there are beans and a grain or pasta, it is a soup that eats like a meal.

We want to introduce you to millet, known as a whole grain, even though it is actually a seed, it is high in fiber and loaded with niacin, which can lower cholesterol. You can use pasta or even bulgur in this recipe, but we like millet for a change of pace. 

  • Duration
  • Cook Time
  • Prep Time
  • 12 cupsServings

Ingredients

  • 1 tablespoon extra virgin olive oil
  • 1 large red onion, diced
  • 3 cloves garlic, minced
  • 2 cups carrot, diced from about 4 large carrots
  • 2 (15-ounce) cans no salt added whole tomatoes, broken up with your hands
  • 4 cups vegetable broth
  • 1 teaspoon kosher salt, plus more to taste
  • Fresh cracked black pepper
  • 1 teaspoon dried oregano
  • 4 cups choice of broccoli and/or cauliflower florets, and/or zucchini, chopped small 
  • 1 (15-ounce) can cannellini beans, drained and rinsed
  • 3 tablespoons chopped flat leaf parsley
  • ⅓ cups millet, bulgur, whole wheat macaroni or whole grain orzo

Preparation

1. Heat a Dutch oven or large pot, lightly coated with evoo, over medium heat. Sweat onion until translucent and soft.

2. Add garlic and continue cooking for another 3 minutes until softened.

3. Add carrot, tomatoes, broth and salt and pepper. Simmer for 20 minutes until carrots are tender (it will take longer if they were cut larger).

4. Add choice of veggies, beans, parsley and millet. Simmer for 10-15 minutes until bulgur is cooked and veggies are softened. Adjust seasoning with salt and pepper.

5. Divide soup between bowls. Refrigerate or freeze leftovers.

Nutrition Information

  • Serving Size: 2 cups
  • Calories: 403
  • Carbohydrate Content: 68.1 g
  • Fat Content: 4.6 g
  • Fiber Content: 24.2 g
  • Protein Content: 24.9 g
  • Sodium Content: 998 mg
  • Sugar Content: 9.7 g