The Dish with Anita: Hearty vegetable soup - CBS News 8 - San Diego, CA News Station - KFMB Channel 8

The Dish with Anita: Hearty vegetable soup

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(CBS 8) - After all the turkey, ham, roast beef, lamb or whatever your two- or four-legged protein choice was for the holiday meal, what better way to get things moving than a low-sodium - but hearty - vegetable soup.

I love this recipe - it is something I like to make because not only does it help stretch your grocery budget, but it's good for you and has loads of flavor and texture.

This recipe is very versatile because you can use whatever fresh or fresh frozen vegetables you have on hand, and if you don't like beans you can use cooked whole grain macaroni or bow tie pasta. Another way is to puree the soup for a creamy vegetable soup. Serve with whole grain bread and green salad for lunch or as a first course for dinner. Enjoy!

Ingredients: (Serves 6 to 8)

3 tbsp olive oil

2 large carrots, peeled medium diced

2 parsnips, peeled medium diced

3 to 4 celery stalks cleaned, trimmed medium diced

Small green bell pepper seeded, medium diced

1 onion peeled, medium diced

2 1/2 tsp ea-onion and garlic powder, cumin (optional)

1 1/2 tsp paprika

3/4 tsp fresh ground black pepper

1 tbsp tomato paste

1 16 oz can low sodium diced tomatoes with juice

2 cups low sodium vegetable stock or broth

2 1/2 cups rough chopped Swiss chard

*1 28 oz can white beans, rinsed (or what ever bean you like)


Place olive oil in the bottom of a Dutch oven or large heavy bottom stock pot. Heat to medium and add all of the vegetables, seasonings and tomato paste. Sweat the vegetables, stirring every few minutes or so until carrots and parsnips are somewhat tender and onions are translucent (this will take any where from 5 to 10 minutes, depending on your stove).

Add diced tomatoes, stir to combine and increase heat to medium high. Let mixture cook for 3 to 4 minutes, add vegetable stock, cover and reduce to medium low for 20 minutes. Stir in chopped Swiss chard cover, and reduce heat to low and continue cooking once the greens have wilted and become tender.

Taste soup and adjust seasonings if necessary. Add drained and rinsed white beans - it will only take a few minutes for beans to heat through. Serve hot with rustic whole grain bread or rolls.

Food Tip:

* Cooked whole grain pasta can be used in place of beans.

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