Nothing like a summer trip to the Farmer’s Market or a basket from your CSA to get you cooking. I remembered a recipe in Prevention and personalized it a bit with all of the goodies in the fridge that I needed to use. Soup doesn’t need to be a cold weather dish. A lighter soup is refreshing because it isn’t heavy food to eat.
Fresh from the Market
Adapted from an Italian Vegetable Soup – Prevention Magazine, May 2008
2 Tbs. olive oil
1 medium onion, chopped
2 – 3 medium carrots, peeled and sliced thin
1 – 2 ribs celery, sliced thin
½ lb. fresh green beans, ends trimmed and cut into pieces appropriate for a soup spoon.
6 – 8 cloves garlic, minced (or to taste)
1 can (14-1/2 oz.) diced tomatoes (with liquid)
2 cartons (32 oz.) fat-free, low sodium chicken broth (can use vegetable broth if that is your preference)
1 Tbs. chopped fresh basil (or 1 tsp. dried)
1 Tbs. chopped fresh oregano (or 1 tsp. dried)
1-1/2 tsp. chopped fresh thyme ( or 1/2 tsp. dried)
½ small head cabbage, shredded or thinly sliced
½ bunch fresh spinach, chopped
½ cup red lentils, rinsed and drained
½ cup bulgur (quick cooking preferred)
1 can (16 oz.) white beans, rinsed and drained
1 can (16 oz.) black beans, rinsed and drained
½ – 1 cup of your favorite pizza sauce
Sea Salt and Ground Pepper to taste
Chopped fresh parsley for garnish
Heat oil in stockpot (or 4 – 5 qt. saucepan) over medium high heat. Add onion, carrots, and celery and cook for 4 – 5 minutes. Add the garlic and cook for 1 minute. Don’t let the garlic brown or the soup can develop a bitter taste.
Add the tomatoes, broth, and herbs. Bring to a boil. Add the cabbage, spinach, lentils, and bulgur**. Stir to blend. Add the pizza sauce and stir again. Reduce the heat to a simmer stage.
Cook the ingredients for 30 – 40 minutes until the bulgur and lentils are tender. Add the drained beans. Stir gently and simmer another 5 – 10 minutes or until the flavors are blended.
Adjust seasonings with salt and pepper and garnish with the fresh parsley.
Wonderful served with a crusty Artisan bread or a Parmesan Foccacio. You have plenty of protein from the beans and lentils and lots of fiber from the combo in the soup. This is really a meal that makes you feel good about eating. At the same time, it is not a heavy soup and is a perfect lazy evening in the summer dinner serving.
** To make the soup even a lighter meal, pass on the bulgur and reduce the lentils.
Take care and keep it local,
Judy