2 healthy and hearty vegetable soups

Soups are a great way to get in your recommended veggie intake. Whip these up in a flash for a tasty, nutritious start to your meal.

You can make this soup with crinkly Savoy cabbage, which is rich in folate and vitamin C. The carrots and tomato paste add more vitamin C. The sour cream contributes calcium.

Preparation time: 15 minutes

Cooking time: 40 minutes

Serves 4

• 15 ml (1 tbsp) olive oil
• 1 large onion, finely chopped
• 4 cloves garlic, minced
• 2 carrots, thinly sliced
• 2 L (8 c) shredded green cabbage
• 625 ml (2 1⁄2 c) chicken broth
• 175 ml (3⁄4 c) snipped fresh dill
• 75 ml (1⁄3 c) no-salt-added tomato paste
• 4 ml (3⁄4 tsp) ground ginger
• 1 ml (1⁄4 tsp) each salt and pepper
• 75 ml (1⁄3 c) reduced-fat sour cream1. In large Dutch oven or flameproof casserole, heat oil over moderate heat. Add onion and garlic, and sauté for seven minutes or until the onion is soft. Add carrots and sauté for five minutes or until the carrots are crisp-tender.
  2. Stir in cabbage, cover and cook, stirring occasionally, for 10 minutes or until cabbage is wilted.
  3. Add broth, 625 millilitres (two 1⁄2 cups) water, dill, tomato paste, ginger, salt and pepper. Bring to a boil, reduce to a simmer, cover, and cook for 15 minutes or until cabbage is very tender. Stir sour cream into soup.

  Calories: 180, fat: 9 g, saturated fat: 3 g, sodium: 810 mg, carbohydrate: 22 g, protein: 5 g.

Rich in calcium and vitamin C, kale tastes great teamed with sausage, potatoes (with their vitamin C and B6), and kidney beans (good sources of folate and vitamin B6).

Preparation time: 20 minutes

Cooking time: 45 minutes

Servings: makes six 375 millilitre (1 1⁄2 c) servings

• 125 g (4 oz) spicy turkey sausage or Italian sausage
• 45 g (1 1⁄2 oz) sliced pepperoni, slivered
• 1 large yellow onion, quartered and thinly sliced (375 ml/1 1⁄2 c)
• 1 medium stalk celery, coarsely chopped (125 ml/1⁄2 c)
• 1 can (398 ml/14 oz) low-sodium chicken broth mixed with 1.5 L (6 c) water
• 250 g (8 oz) kale, thick stems removed and leaves sliced (about 2 L/8 c), or 2 packages (300 g/10 oz each) frozen kale, thawed and squeezed dry
• 2 ml (1⁄2 tsp) minced garlic
• 375 g (12 oz) red-skin potatoes, halved and sliced (500 g/2 c)
• 2 ml (1⁄2 tsp) hot red pepper sauce, or to taste
• 1 ml (1⁄4 tsp) salt, or to taste
• 375 ml (1 1⁄2 c) cooked red kidney beans1. Remove casings from sausage and discard; crumble meat. In stockpot or five litre (five quart) Dutch oven over moderately low heat, cook sausage, stirring, for four minutes. Add pepperoni and cook two minutes more or until fat is rendered. Drain sausage and pepperoni on paper towels. Pour out all but 15 millilitres (one teaspoon) fat from stockpot and discard.
  2. Add onion and celery to stockpot and cook over low heat, covered, stirring occasionally, eight minutes or until softened. Return sausage to stockpot and add stock, kale and garlic. Bring to a simmer, cover and cook 10 minutes.
  3. Stir in potatoes, red pepper sauce and salt. Simmer, covered, 20 minutes more or until potatoes and kale are tender. Add beans and cook just until heated through.

  Calories: 229, fat: 7 g, saturated fat: 2 g, sodium: 498 mg, carbohydrate: 30 g, protein: 13 g.

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