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.
Italian Tomato Vegetable Soup
Servings
12 Servings
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
Instructions
- Heat a Dutch oven or large pot, lightly coated with evoo, over medium heat. Sweat onion until translucent and soft.
- Add garlic and continue cooking for another 3 minutes until softened.
- 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).
- 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.
- Divide soup between bowls. Refrigerate or freeze leftovers.
Nutrition
Nutrition Facts
Italian Tomato Vegetable Soup
Amount per Serving
Calories
403
% Daily Value*
Fat
4.6
g
7
%
Sodium
998
mg
43
%
Carbohydrates
68.1
g
23
%
Fiber
24.2
g
101
%
Sugar
9.7
g
11
%
Protein
24.9
g
50
%
* Percent Daily Values are based on a 2000 calorie diet.
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