This nourishing and flavorful soup is as chock-full of nutrients as it is veggies. Like most soup recipes, this one tastes even better the second time around.
Prep time: 25 minutes
Cook time: 50 minutes
Yield: 12 cups
* 1 large onion, chopped
* 2 garlic cloves, chopped
* 2 tablespoons olive oil
* 8 cups chicken or vegetable broth
* 2 carrots, sliced
* 2 small potatoes, diced
* 1 parsnip, peeled and sliced
* 1/2 cup raw rice
* 1 teaspoon dried thyme leaves
* 1/2 teaspoon salt
* 1 16-ounce can whole tomatoes with juice
* 1 16-ounce can white beans, drained and rinsed
* 2 cups fresh kale or spinach, chopped
* 2 cups butternut squash, peeled and cut into 1-inch cubes, about 1 pound (1 small squash)
* Salt and freshly ground black pepper to taste, optional
1. In a large soup pot, saute the onion and garlic in the olive oil over medium heat until the onion is translucent, about 5 minutes. Add the broth, carrots, potatoes, parsnip, rice, thyme, and salt.
2. Once soup boils, reduce heat, cover, and simmer for 30 minutes. Add the tomatoes with juice, the white beans, kale, and squash; simmer about 20 minutes. Add salt and pepper if desired.
Freezing: Chill, then wrap in batches (use resealable plastic freezer bags or plastic storage containers) and freeze.
Reheating: Thaw, then cook in a covered saucepan over low heat, stirring occasionally, until hot and bubbly.
How kids can help: Since this recipe involves heat, children should not pitch in.
Per serving (1 cup): 150 calories, 7 g protein, 3 g fat (0.5 g saturated), 25 g carbohydrate, 540 mg sodium, 0.5 mg cholesterol, 3 g fiber.