Recipe: Italian Vegetable Soup

Courtesy Cheryl Forberg

Loaded with fiber, this recipe makes a large batch of soup, which freezes well, too. For more protein, add shredded roast chicken or turkey or 1 cup cooked and crumbled turkey Italian sausage

2 Tbsp. olive oil

1 cup finely chopped onions

1 cup finely chopped carrots

1/2  cup thinly sliced celery

2 Tbsp. minced garlic

1 pound tomatoes, finely chopped, or 1 can (14.5 ounces) chopped tomatoes

8 cups fat-free chicken or vegetable broth

1 Tbsp. chopped fresh oregano (or 1 teaspoon dried)

1 Tbsp. chopped fresh basil (or 1 teaspoon dried)

1 Tbsp. chopped fresh thyme (or 1 teaspoon dried)

1 cup dry bulgur

2 cups finely shredded cabbage

1 1⁄2 cups cooked white beans, such as cannellini or Great Northern

1 1⁄2 cups cooked red or black beans

Salt (see note)

1⁄4 cup chopped Italian parsley, for garnish

Heat the oil in a 3- to 4-quart soup pot over medium-high heat. Add the onion, carrots, and celery and cook for 5 minutes, or until the vegetables are soft, stirring occasionally. Add the garlic and cook for 1 minute longer. Do not brown.

Add the tomatoes, broth, oregano, basil, and thyme and bring to a boil. Add the bulgur and cabbage and reduce the heat to a simmer. Cook for 20 to 30 minutes longer, or until the bulgur is tender. Stir in the beans and simmer for 5 minutes longer. Season with salt if desired. Garnish with the parsley and serve hot.

Yield: 12 large servings.

Note: If using unsalted or homemade stock, you may wish to add a little salt to taste. 

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