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Energy in a Bowl: Four-Vegetable Soup

Rita Nader Heikenfeld, CCP, CMH, Blogs, Healthy Living, 0 comments
May 4, 2016


No kidding, this is my go-to soup when I need a boost of what I call, “energy in a bowl.” What’s not to love when the recipe includes energy-giving root vegetables and antioxidant-filled cabbage, along with immune-boosting herbs?

The amounts given are a guide, not set in stone. This recipe evolved when I was teaching new cooks how to make homemade soups instead of relying on canned.

  • 1 carrot, sliced, a cup or so
  • 1/2 heaping cup diced onion
  • 2 nice sized garlic cloves, minced
  • 2-3 cans low-sodium broth: beef, chicken or veggie 2 cups diced green cabbage
  • 1/2 heaping cup green beans
  • 1 tablespoon tomato paste or more to taste
  • 3/4 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • Salt and pepper to taste
  • 1 small zucchini, diced
  • Shower of Parmesan to sprinkle on top

Film a pan with olive oil. Place carrot, onion and garlic in saucepan. Sauté vegetables over low heat for 5 minutes, until softened. Add broth, cabbage, beans or spinach, tomato paste, basil, oregano and salt. Bring to a boil, then lower to a simmer. Cover and cook until beans are tender, about 15 minutes. Serve with a sprinkling of Parmesan.


Rita Nader Heikenfeld, CCP, CMH is an herbalist, author, food columnist, educator, and speaker. She lives with her family in Clermont County, where they heat with wood, raise chickens for eggs, and grow their own produce and herbs. Get more wonderful recipes from Rita on her website.

Photo Credit: brent.hofacker via Compfight cc

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