Fresh spring vegetable soup

Fresh spring vegetable soupMakes 4 servings

Use fresh herbs and vegetables to really make this soup taste like spring. It packs easily for lunch.

Ingredients

  • 1 tbsp (15 mL) olive oil
  • 1 cup (250 mL) celery, diced
  • 1 cup (250 mL) carrot, diced
  • 1 cup (250 mL) new potatoes, diced
  • 1 cup (250 mL) frozen edamame (Japanese soy beans without the pods), available in most grocery stores
  • 2 cups (500 mL) sodium-reduced vegetable or chicken broth
  • 3 cups (750 mL) water
  • 1 bay leaf
  • 2 large sprigs of fresh thyme, stalks removed or ½ tsp (2 mL) dried thyme
  • 1 bunch asparagus – trimmed (about 10 spears)
  • ½ cup (125 mL) green onions
  • 2 cups (500 mL) watercress roughly chopped
  • 1 tsp (5 mL) pepper

Directions

  1. Heat oil in a soup pot over medium heat. Add the celery and carrot. Cook for 5 minutes. Do not brown.
  2. Add potatoes, edamame, stock, water, bay leaf, and fresh thyme (stalks removed). Cook for 10 minutes.
  3. Remove the tough lower part of the asparagus stems. Cut off asparagus tips and set aside. Dice the rest of the stalks and add them to the soup. Cook for 5 minutes.
  4. Add the asparagus tips, green onion, watercress and pepper and cook for 5 minutes.
  5. Serve immediately or refrigerate for up to 2 days.

Nutritional information per serving
(1 ¼ cup/300 mL)

  • Calories: 199
  • Protein: 11 g
  • Fat: 8 g
    • Saturated fat: 1 g
    • Dietary cholesterol: 0 mg
  • Carbohydrate: 23 g
    • Dietary fibre: 6 g
  • Sodium: 304 mg
  • Potassium: 776 mg

Developed by Nadine Day, RD. ©The Heart and Stroke Foundation.

Posted May 2008