From Our Blog

More from the blog »
Global Network

Herbed Spanish Omelet

Print this recipe:

right arrow As a Word doc
right arrow As a PDF

April 23, 2013 | Issue 449

Go Green for Good Health

Ten Vegetable Soup

If you celebrated Earth Day yesterday, you may have planted a tree or vowed to recycle more. But did you know that the same things that are good for the planet are also good for your health? A plant-based food system requires less energy, land, and water resources than a typical meat-based system. Plus eating a variety of plant foods can help lower your risk for cancer and other chronic diseases. This recipe has ten different veggies to really add some green!

Makes 10 servings.

Per 1 cup serving: 70 calories, 3 g fat (<1 g sat fat), 9 g carbohydrates,
3 g protein, 2 g fiber, 253 mg sodium.

  • 2 Tbsp. extra virgin olive oil
  • 3 cups chopped green cabbage, quartered and cut crosswise into 1/2-inch strips
  • 1 cup cauliflower florets, 1-inch pieces
  • 1 medium leek, sliced, use white and 1-inch of light green part
  • 1 small onion, chopped
  • 1 medium carrot, chopped
  • 1 medium celery stalk, chopped
  • 1 (14.5-oz.) can no salt added diced tomatoes
  • 4 cups low-fat, reduced-sodium chicken or vegetable broth
  • 1 medium yellow-fleshed potato, diced
  • 1/4 cup chopped flat-leaf parsley
  • 1 Tbsp. dried thyme
  • 1½ packed cups Swiss chard or spinach, cut crosswise into 1/2-inch strips
  • Salt and freshly ground pepper, to taste
  • Pinch of red pepper flakes or cayenne, optional
  • Grated Parmesan cheese, optional


  1. In large Dutch oven or heavy soup pot with tight-fitting cover, heat oil over medium-high heat. Add cabbage, cauliflower, leek, onion, carrot and celery and stir to coat them with oil. Cook until cabbage is limp and onion translucent, 4-5 minutes, stirring occasionally. Cover, reduce heat to medium-low and cook gently until vegetables release their juices, about 8 minutes.
  2. Add tomatoes with their liquid, broth, potato, parsley and thyme. Increase heat to medium-high until liquid boils, then cover, reduce heat, and simmer soup for 10 minutes. Add Swiss chard and simmer for 10 minutes. Season soup to taste with salt and pepper; let sit for 15 minutes before serving. If desired refrigerate for up to 4 days, reheating in covered pot over medium heat. Or divide cooled soup among resealable freezer bags and freeze. This soup keeps in freezer for up to 2 months.
The New American Plate

Are you ready to change your life in just a few weeks?

RSVP now to a new, healthier you. We are launching a new online initiative to help you make healthy changes each week. Sign up today to be one of the first people notified about this community.

The New American Plate Challenge



Grocery list

Olive oil
Green cabbage
Cauliflower florets
No salt added diced tomatoes
Reduced-sodium chicken or vegetable broth
Swiss chard or spinach
Salt and pepper

You might also like

Take the New American Plate Challenge!

Phytochemicals: Cancer Fighters in the Foods We Eat

How to Create Delicious Soups

Did You Know?

Soup could be an ally for weight control. Americans’ portions and waists have grown in the last 20 years. Some research suggests that starting a meal with soup may help reduce portion size and calorie consumption.

Questions: Ask Our Staff

Talk to us!

Our planned giving staff is
here to help you!

Ann Wrenshall Worley

Ann Wrenshall Worley

Assistant Director of Planned Giving

Call Us: (800) 843-8114

Send us a note