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HEART Insight:
doi: 10.1097/01.HEARTI.0000432809.08722.88
Departments: The Hungry Heart: Healthy and Focused

Five-Vegetable Soup

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This recipe is reprinted with permission from American Heart Association Healthy Family Meals, Copyright © 2009 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

Lunch

Serves 4; 1 cup per serving

This simple and delicious soup is a great way to introduce younger children to new vegetables, such as the parsnip used here, because the pieces can be small and unobtrusive. Serve with crusty whole-wheat bread to soak in the soup.

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Ingredients

2 teaspoons olive oil

¼ cup chopped onion

2 medium garlic cloves, minced

2 cups water

1 medium parsnip, chopped

1 large carrot, chopped

2 tablespoons no-salt-added tomato paste

½ teaspoon dried rosemary, finely crushed

2 ounces spinach, coarsely chopped

2 medium Italian plum (Roma) tomatoes, chopped

1 teaspoon balsamic vinegar

¼ teaspoon pepper

⅛ teaspoon salt

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Directions

In a large saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until soft, stirring occasionally.

Stir in the garlic. Cook for 1 minute.

Stir in the water, parsnip, carrot, tomato paste, and rosemary. Bring to a boil, still on medium high. Reduce the heat and simmer, covered, for 10 minutes, or until the parsnip is tender.

Stir in the spinach and tomatoes. Cook for 2 minutes, or just until the spinach wilts. Remove from the heat.

Stir in the vinegar, pepper, and salt.

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Nutrition Tip

Vegetable soup makes a satisfying but low-calorie snack or light lunch. Keep it on hand for a guilt-free pick-me-up or easy after-school snack.

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Nutrients per Serving

Calories 72

Total Fat 2.5 g

Saturated Fat 0.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 1.5 g

Cholesterol 0 mg

Sodium 113 mg

Carbohydrates 12 g

Fiber 3 g

Sugars 5 g

Protein 2 g

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Dietary Exchanges

2 vegetable, ½ fat

© 2013 by the American Heart Association

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