Departments: The Hungry Heart: Healthy and Focused
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.
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.
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
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.
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.
Nutrients per Serving
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
2 vegetable, ½ fat