Garden Harvest Soup

Adjust the veggies in this soup based on what you have in your refrigerator. Get creative with the veggie combination that you use!

Prep Time: 10 minutes

Nutrition Facts

Serving Size: 1 ¼ cups

  • Calories 95
  • Carbohydrate 13 g
  • Protein 3 g
  • Fat 3.5 g
  • Saturated Fat 0.9 g
  • Sugars 6 g
  • Dietary Fiber 4 g
  • Cholesterol 5 mg
  • Sodium 200mg

This Recipe Serves 2


1 teaspoon olive oil
2 cups chopped uncooked vegetables (such as any combination of bell peppers, carrots, green beans, yellow summer squash, or zucchini)
¼ cup finely chopped onion
1 teaspoon Italian seasoning blend, crumbled
2 cups low-sodium vegetable broth or fat-free, low-sodium chicken broth
1 cup loosely packed fresh spinach leaves, coarsely chopped
1 tablespoon shredded or grated Parmesan cheese


  1. In a medium saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the 2 cups chopped vegetables, onion, and seasoning blend for 8 to 10 minutes, or until tender-crisp, stirring occasionally. (If the vegetables get dry or start to scorch, add a little water to the saucepan.)
  2. Stir in the broth. Increase the heat to medium high and bring to a boil. Reduce the heat and simmer for 15 minutes so the flavors blend, stirring occasionally. Stir in the spinach. Sprinkle each serving with Parmesan cheese.

Tips: Chop firmer vegetables, such as carrots, into smaller pieces than more tender vegetables, such as zucchini, so all the vegetables will cook at about the same rate. If you want this dish to be vegetarian, be sure to use vegetable broth instead of chicken broth.

From Diabetes & Heart Healthy Meals for Two by American Diabetes Association and American Heart Association

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