Italian Vegetable Soup
2 Tbsp olive oil
2 med onions, finely chopped (about 1 cup)
2 med carrots, finely chopped (about 1 cup)
1 rib celery, thinly sliced (abt 1/2 cup)
6 cloves garlic, minced (2 Tbsp)
3 med tomatoes (abt 1 lb) finely chopped
8 cups low-sodium, low-fat chicken broth (they used low-fat but not low-sodium broth)
1 Tbsp chopped fresh oregano, or 1 tsp dried
1 Tbsp chopped fresh basil or 1 tsp dried
1 Tbsp chopped fresh thyme or 1 tsp dried
1/2 sm head of cabbage, finely shredded (abt 2 cups)
1 c bulger
1 can no-salt-added white cannellini beans (or Great Northern), drained
1 can no-salt-added red or black beans (kidney, etc.), drained
1/4 cup chopped fresh flat-leaf parsley
Heat oil in a stockpot over medium-high heat. Add onions, carrots and celery and cook 5 min or until vegetables are tender, stirring occasionally. Add garlic and cook 1 minute more, or until golden. Do not brown.
Add tomatoes, broth, and herbs and bring to a boil. Add cabbage and bulgur, and reduce heat to a simmer. Cook 20-30 minutes or until bulgur is tender. Stir in beans and simmer 5 minutes longer.
Sprinkle with parsley.
Makes 12 servings. Per serving (depending on the broth you use) 142 cal, 3.5 grams fat, 362 mg sodium (about half that if you use the low-sodium broth, not just low-fat)
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| current weight: 161.0