This delicious veggie soup is healthy and delicious!
Ingredients:
- 1/2 cup chopped onion
- 2 garlic cloves
- 1 cup diced zucchini
- 1 cup chopped carrots
- 1/2 cup diced celery
- 2 (14-oz) cans fat-free vegetable broth
- 1 (14.5) can no-salt tomatoes, undrained
- 1/3 cup quinoa OR whole-wheat orzo
- 3 cups chopped kale
- 1 tsp Italian seasoning
- 1/2 tsp freshly ground pepper
- 2 tbsp grated Parmesan
Directions:
Coat a large Dutch oven with nonstick cooking spray and place over medium heat.
Add onion and garlic; cook and stir 5 minutes.
Stir in broth, tomatoes and 1 cup water; bring to boiling.
Add orzo (or quinoa); reduce heat and simmer 15 minutes, stirring occasionally.
Add kale, Italian seasoning and pepper, cook 3 to 5 minutes more or until kale is wilted.
Ladle into 4 soup bowls, sprinkle with Parmesan and serve.
(Serves 4)
Per serving: 140 calories (10% from fat), 2g fat, 1g saturated fat, 3mg cholesterol, 300mg sodium, 28 carbohydrate, 4g fiber, 6g protein
HH = Heart Healthy & DF =Diabetes Friendly
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