August 29, 2017

Vegetable Stone Soup

This modern twist on the classic one-pot features fresh, late-summer vegetables, lentils, barley, and herbs. Vegetables are packed with a variety of nutrients and phytochemicals well studied for their role in lowering cancer risk. AICR recommends basing meals around plant foods and aiming to fill at least two-thirds of your plate with vegetables, fruits, whole grains and beans.

Vegetable Stone Soup Photo Credit: Sharon Palmer

Ingredients:

  • 6 cups water
  • 1 (14.5-oz) can diced tomatoes, with liquid, reduced sodium
  • 2 cubes vegetable bullion, reduced sodium
  • 1/2 cup green lentils, uncooked
  • 1/2 cup barley, uncooked
  • 1 medium onion (red, yellow, or white)
  • 3 cloves garlic, minced
  • 2 celery stalks, diced
  • 2 medium carrots, sliced (purple, yellow, or orange)
  • 2 small summer squash (i.e., zucchini, scalloped, yellow crookneck), sliced
  • 4 small, thin-skinned potatoes, diced (i.e., Yukon gold or red potatoes)
  • 1 cup mushrooms, sliced
  • 1 tsp. black pepper
  • 1/2 tsp. paprika
  • 1 tsp. dried thyme
  • 1 tsp. dried oregano
  • 1/2 tsp. dried mustard
  • 6 slices whole grain bread
  • 1 Tbsp. lemon juice
  • 1/2 cup chopped fresh herbs (i.e., sage, parsley, basil, oregano, chives, marjoram)
  • Sea salt (optional)

Makes 12 servings. (approximately 1 1/4 cup each)

Per Serving: 155 calories, 1 g total fat (0 g saturated fat), 33 g carbohydrate, 6 g protein, 7 g fiber, 197 mg sodium.

Prep Time: 30 minutes

Cook Time: 90 minutes


Directions

  1. In large pot, add water, tomatoes, and vegetable bouillon and stir together.
  2. Add lentils, barley, onion, garlic, celery, carrots, squash, potatoes, mushrooms, black pepper, paprika, thyme, oregano, and mustard. Stir well and cover with a tight fitting lid. Bring to a boil and reduce heat to medium and cook for about 1 hour, until barley and lentils are tender, stirring occasionally. Replace any water lost to evaporation (should make a thick, hearty texture).
  3. Toast whole grain bread in the oven or toaster until brown and very crisp. Slice into small cubes.
  4. Add lemon juice and fresh herbs to the soup, and season with a small amount of salt (if desired).
  5. Ladle hot soup into soup bowls and garnish with whole grain croutons (1/2 slice of toast per serving). Refrigerate leftover soup and reheat as desired (add croutons just before serving to maintain crisp texture).

Note: To make this recipe in a slow cooker, add all ingredients in steps 1-2 to the slow cooker, stir well, cover, and set to high for 4 hours. When done, follow step 3 as directed, add ingredients in step 4 to slow cooker, and serve soup as directed in step 5.

Recipe and photography by Sharon Palmer, RDN, The Plant-Powered Dietitian, author of Plant-Powered for Life and blogger at The Plant-Powered Blog.

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