It’s no secret that vegetables are healthy, and research shows that eating a wide variety can offer the most protection against cancer. That’s because every vegetable—and other plant food, like fruit, whole grains and beans—offer a unique set of phytochemicals that reinforce each others’ protective actions in your body.
Our Summer Veggie Soup is an example of how to combine a variety of vegetables in one dish without much cooking time. This medley of carrots, yellow squash, zucchini, asparagus, tomatoes, potatoes and corn is rich in nutrition and low in calories. It’s packed with fiber, protein, vitamin C and a range of phytochemicals.
It’s a soup that allows you to improvise. Need to use up some spinach or bell peppers? Chop them up and toss them in so they simmer with the rest of the soup. This recipe can come in handy whenever you need an easy, healthy meal. Looking for more ideas? Check out AICR’s Healthy Recipes.
Summer Veggie Soup
1 Tbsp. extra virgin olive oil
1 medium onion, chopped
4 cloves garlic, minced
2 carrots, sliced into ¼-inch pieces
32 oz. reduced-sodium chicken broth (vegetable broth may be substituted)
1 (15-oz.) can chickpeas, drained and rinsed
2 medium yellow squash, sliced into 1/4-inch pieces
1 medium zucchini, sliced into ¼-inch pieces
2 medium potatoes, diced into ½-inch pieces
1 cup corn kernels, fresh or frozen
Salt and freshly ground black pepper, to taste
6 asparagus spears, cut into 1-inch pieces
2 plum or Roma tomatoes, coarsely chopped
¼ cup fresh basil, finely chopped, for garnish
¼ cup fresh chives, coarsely chopped, for garnish
In soup pot, heat oil over medium heat. Add onion and garlic and sauté about 6-8 minutes. Add carrots and cook until softened, about 5 minutes. Stir in broth, chickpeas, squash, zucchini, potatoes, corn, salt and pepper. Bring to boil. Reduce heat and simmer about 5 minutes. Stir in asparagus and cook 2 minutes or until squash and potatoes are tender but not mushy. Then stir in tomatoes and cook 2 minutes. Ladle into bowls, garnish with basil and chives and serve.
Makes 6 servings.
Per serving: 210 calories, 3.5 g total fat (0 g saturated fat), 38 g carbohydrates, 9 g protein, 7 g dietary fiber, 340 mg sodium.