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Makes about 2 1/2 quarts (10 1-cup servings)

This is a good basic vegetable soup. You can enhance it with additional vegetables of your choosing. Add fresh-baked bread or muffins and a salad for a satisfying meal.

1 small onion, chopped
4 garlic cloves, minced
1 carrot, cut into chunks
1 celery stalk, sliced, including top
1 potato, scrubbed and cut into chunks
2 tablespoons chopped fresh parsley
2 cups tomato juice
2 cups water or Vegetable Broth
1 teaspoon mixed Italian herbs
1/4 teaspoon black pepper
1 small zucchini, diced
1/4 cup dry pasta shells
1 15-ounce can kidney beans, drained
1 cup finely chopped fresh kale, collard greens, or spinach
1 tablespoon chopped fresh basil, or 1 teaspoon dried basil

Combine onion, garlic, carrot, celery, potato, and parsley in a large pot. Add tomato juice, water or broth, Italian herbs, and black pepper. Bring to a simmer, then cover and cook 20 minutes.

Add zucchini, pasta, kidney beans, chopped greens, and basil. Cover and simmer until pasta is tender, about 20 minutes. Add extra tomato juice or water for a thinner soup.

Per 1-cup serving

  • Calories: 86
  • Fat: 0.4 g
  • Saturated Fat: 0.1 g
  • Calories from Fat: 3.8%
  • Cholesterol: 0 mg
  • Protein: 4.2 g
  • Carbohydrates: 17.6 g
  • Sugar: 2.9 g
  • Fiber: 3.4 g
  • Sodium: 211 mg
  • Calcium: 38 mg
  • Iron: 1.6 mg
  • Vitamin C: 17.4 mg
  • Beta Carotene: 1316 mcg
  • Vitamin E: 0.6 mg

Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.