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Hayley’s Veggie Blend Soup

Hayley’s Veggie Blend Soup

Ready in 20 minutes

Serves 3 people

Roughly 240 calories per serving: 32g of carbohydrates, 10g protein, 9g fat and 440 mg of sodium

 

 

Ingredients

  • 4 large celery stalks, chopped
  • 1 cup carrots, chopped
  • 1 cup frozen peeled edamame
  • 1 white/red/yellow potato, peeled and chopped
  • 1 tomato, diced
  • 1 white onion, finely chopped
  • Minced Garlic (2-3 TBSP, measure with your heart)
  • 1 TBSP olive oil (along with spray olive oil)
  • Salt (½ teaspoon) & pepper (¼ teaspoon)
  • ½ teaspoon crushed red pepper flakes
  • 1 teaspoon Italian seasoning
  • 1 small can of V8 100% vegetable juice
  • 5 cups low sodium chicken broth
  • 1 cup chickpea pasta

Preparation

  1. Spray bottom of a large pot or Dutch oven with olive oil spray lightly.
  2. Add the olive oil to the pot over medium heat. Add in the carrots, celery, onion, and minced garlic and sauté for 3-5 minutes.
  3. Add in chicken broth, V8 juice, potatoes, tomatoes and seasonings. Increase heat to medium high. Bring to a boil.
  4. Once boiling, add in banza pasta.
  5. Cook until pasta is done.
  6. Remove from heat. Serve individual bowls and top with parmesan if desired.

Tips

If you are like me, you do not enjoy the texture of some veggies. I choose to put my tomato into a blender to smooth it into a sauce consistency before adding to the soup. You can also use frozen veggies if you are in a hurry! The chickpea pasta adds protein, so if you choose regular pasta, just note that the nutritional value will differ 🙂

 

Soup is one of the many ways to incorporate more vegetables into your life! I know that many people do not enjoy vegetables on their own, that’s why finding delicious recipes that have vegetables in them is a great way to ensure you are still eating vegetables and consuming the many micronutrients found within!

 

Remember that different colored fruits and vegetables contain different vitamins and minerals, so try to make your plate (or bowl) as colorful as possible!

 

Color breakdown:

Yellow: Vitamin C: Helps with circulation & inflammation: squash, lemons, bananas, peppers, pineapple, yellow potatoes

Orange: Beta-Carotene: Improves eyesight, increases immunity: oranges, peppers, carrots, peaches, pumpkin, sweet potato, turmeric

Purple: Anthocyanins: reduces free radical damage in the body & has memory benefits: red onion, grapes, blueberries, blackberries,, purple cauliflower, red leaf lettuce, eggplant

Red: Lycopene:  supports heart health and protects our cells from damage: strawberries, tomatoes, peppers, watermelon, rhubarb, red potatoes, radishes, cherries, pomegranates

Green: Folate: supports digestion: peppers, spinach, celery, broccoli, cucumbers, zucchini, lettuce, peas, green grapes, green onions, avocados, asparagus

White: Allicin: cholesterol control & reduces risk of cancer:  onion, cauliflower, coconut, asian pear, mushrooms, garlic, white peach, lychee, dragonfruit

 

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