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Chunky Vegetable Soup

Cooking Light

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Worthy of a Special Occasion

Yielding 12 cups, this soup goes a long way. With our freezing instructions, you can reheat it for future meals.

Yield: 8 servings (serving size: 1 1/2 cups soup and 1 tablespoon cheese)

Ingredients

  • Vegetable cooking spray
  • 2  teaspoons  vegetable oil
  • 1  cup  chopped onion
  • 2  garlic cloves, minced
  • 7  cups  water
  • 1  tablespoon  dried basil
  • 3/4  teaspoon  salt
  • 1/2  teaspoon  dried marjoram
  • 1/2  teaspoon  pepper
  • 1  pound  red potatoes, cut into 1-inch cubes
  • 1/2  pound  small carrots, cut into 1-inch pieces
  • 1  (15 1/2-ounce) can cannellini beans or other white beans, drained
  • 1  (14.5-ounce) can whole tomatoes, undrained and chopped
  • 1  (10-ounce) package frozen large lima beans
  • 1/2  cup  uncooked orzo (rice-shaped pasta)
  • 1/2  cup  (2 ounces) shredded part-skim mozzarella cheese

Preparation

Coat a large Dutch oven with cooking spray; add oil, and place over medium-high heat until hot. Add onion and garlic; sauté 5 minutes or until tender. Add water and next 9 ingredients (water through lima beans); bring to a boil. Cover, reduce heat, and simmer 20 minutes. Add orzo; cook, uncovered, over medium heat an additional 10 minutes. Ladle soup into individual bowls, and sprinkle with cheese.

Note: Refrigerate remaining soup in an airtight container for up to one week, or freeze it for up to three months.

Nutritional Information

Calories:
224 (12% from fat)
Fat:
2.9g (sat 1g,mono 0.7g,poly 0.8g)
Protein:
10.6g
Carbohydrate:
40.4g
Fiber:
5.2g
Cholesterol:
4mg
Iron:
3.3mg
Sodium:
574mg
Calcium:
127mg
Cooking Light, JANUARY 1996