North Shore Family Health Team

Schreiber, Terrace Bay, Rossport, Jack Fish and Pays Plat

Chunky Vegetable Soup

Chunky Vegetable Soup
Servings – 10 (1 cup/250 ml)
For a change, try canned chick peas or romano beans instead of kidney beans. Toss in any leftover carrots, green beans or frozen vegetables too.

1 tsp vegetable oil
1 large onion (chopped)
6 cups homemade chicken stock (use store bought broth/cubes) 1.5 L
1 can(28 oz/796 ml) tomatoes
2 tbsp dried parsley
1 tbsp dried basil
1 tbsp dried oregano
4 carrots (chopped)
4 celery stalks (chopped)
2 potatoes (diced)
1 zucchini (diced)
1 can (19oz/540ml) kidney beans (drained and rinsed)
Salt and pepper

• Turn on stove to medium heat. Heat oil in a large pot. Add chopped onion and cook until soft, about 5 minutes.
• Add chicken stock, tomatoes, parsley, basil, oregano, carrots, celery and potato. Turn stove up to high heat, and heat to boiling. Lower heat and simmer until potatoes are almost tender, about 15 to 20 minutes.
• Stir in diced zucchini and kidney beans. Add salt and pepper to taste. Simmer until zucchini is tender, about 15 minutes.
Nutrition information per serving:
• Excellent source of Vitamin A, Niacin, Folate
• Good source of Thiamine, Vitamin C, Iron, Magnesium
• Very high in Fibre
Recipe from: The Basic Shelf Cookbook, First Edition 1994
Canadian Public Health Association

Posted on July 10, 2017