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THE AMERICAN INSTITUTE FOR CANCER RESEARCH
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Hearty
Vegetable Soup
Makes
8 servings. |
Fall
is the beginning of soup season. From now through the winter
months, a pot of soup is an easy answer to, “What’s
for dinner?”
From
a cook’s point of view, there are many reasons for making
soup. First and foremost, it’s easy to make. Chock full
of such ingredients as vegetables, lentils, beans, and perhaps
meat, soup can make a hearty entrée, especially if bolstered
with a salad and bread, preferably whole-grain. With a little
advance planning, soup can last through several meals.
From
the diner’s perspective, homemade soup has more flavor and
more nutrients than any soup in a can. Homemade soup is also
a good way to control weight, especially since you can control
the fat, sodium and calorie content. Soup can create a full feeling
with a minimum of calories. It can keep you feeling full longer
than starchy, higher-calorie foods like potatoes and refined
breads, especially if made with hearty ingredients like lentils,
beans and whole-grain rice or pasta. . A vegetable soup can make
a particularly satisfying dinner. Any recipe can be varied to
accommodate what’s available at the market, what you have
in the refrigerator and individual tastes. For a purely vegetarian
dish, use a vegetable broth; otherwise, a low-sodium, low-fat
chicken broth will provide more body. Spinach and other greens
add color, crunch and nutrients. Add some leftover meat or tofu
for a protein-enriched soup. Hot pepper flakes, a few drops of
hot sauce, or some chopped chilies can be added for those who
like their soup spicy.
Using
a wide variety of vegetables, herbs and spices makes a soup loaded
with nutrients yet low in calories. In addition to containing
powerful anti-cancer substances called phytochemicals, vegetables
will help you reach the ideal goal of nine servings of fruits
and vegetables a day.
Use
the following recipe as a guide, adding and subtracting for what’s
in season and what you like.
Hearty
Vegetable Soup
- Makes 8 servings.
- 2
medium zucchini, sliced thin
- 2
medium carrots, sliced 1/4 inch thick
- 10
mushrooms, sliced
- 2
ribs celery, sliced 1/4 inch thick
- 1
can (15.5 oz.) corn, drained
- 1
russet potato, peeled, cut into 1-inch chunks
- 1/2
lb. green beans cut in half diagonally
- 4
cups (1 qt.) reduced-sodium vegetable broth
- 3
cups canned crushed tomatoes, drained
- 1/2
cup chopped fresh parsley
- 1/2
cup chopped fresh cilantro
- 1
Tbsp. chopped garlic
- 1/4
cup chopped fresh basil (or 2 tsp. dried)
- 1/4
cup chopped fresh oregano (or 2 tsp. dried)
- Salt
and freshly ground black pepper, to taste
In
a heavy, large pot, place all ingredients except salt and pepper.
Bring mixture to a boil, reduce heat to a simmer, cover and cook,
checking that contents remain at a simmer, until vegetables are
tender, about 20 minutes.
With
a slotted spoon, transfer 3 cups of vegetables to a blender or
food processor. Add 1 cup cooking liquid. Purée until
smooth, then return to the pot of soup.
Stir
to incorporate purée into the soup and season to taste
with salt and pepper. Heat through and serve.
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NUTRITIONAL INFORMATION PER SERVING:
Per
serving:
119 calories, less than 1 g. total fat (0 g. saturated fat),
24 g. carbohydrate, 6 g. protein, 6 g. dietary fiber, 578 mg.
sodium. |
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AICR’s
Nutrition Hotline is a free service that allows you to ask a
registered dietitian questions about diet, nutrition and cancer.
Access it on-line at www.aicr.org
or by phone at (1-800-843-8114) Monday-Friday, 9 a.m. to 5 p.m.
ET. The American Institute for Cancer Research is the only major
cancer charity focusing exclusively on the link between diet,
nutrition and cancer. The Institute provides a range of education
programs that help millions of Americans learn to make changes
for lower cancer risk. AICR also supports innovative research
in cancer prevention and treatment at universities, hospitals
and research centers across the U.S. The Institute has provided
more than $78 million in funding for research in diet, nutrition
and cancer. AICR’s Web address is www.aicr.org. AICR is a member of the
World Cancer Research Fund International. |
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RECIPE POSTED
NOVEMBER 08, 2006 |
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