Chunky Vegetable Soup

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