Recipe: Summer vegetable soup

Dietitian's tip: The midsummer wealth of vegetables and herbs makes it a pleasure to prepare this satisfying soup. Despite the bountiful ingredients, the soup is quick to make.

   

Ingredients

Directions

In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and translucent, about 4 minutes. Add the garlic and saute for 30 seconds; don't let the garlic brown. Add the tomatoes, oregano and cumin and saute until the tomatoes are softened, about 4 minutes.

Add the stock and bay leaf and bring to a boil, then reduce the heat to medium low and bring to a simmer. Add the carrot and bell pepper and cook for 2 minutes. Add the zucchini and simmer until the vegetables are tender, about 3 minutes longer. Stir in the lemon zest and cilantro. Season with the salt and pepper. Discard the bay leaf.

Ladle into individual bowls or mugs and serve immediately.

Nutritional Analysis

(per serving)

Calories	60	Monounsaturated fat	1 g
Protein	2 g	Cholesterol	0 mg
Carbohydrate	9 g	Sodium	311 mg
Total fat	2 g	Fiber	2 g
Saturated fat	< 1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Vegetables

2

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Nonstarchy vegetables

2

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Vegetables

2

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

RELATED

MayoClinic.com Bookstore

• 'The New Mayo Clinic Cookbook,' Concise Edition (Softcover)