Cilantro Soup with Beans & Vegetables


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One of the greatest preparations you can do for your health is to have “go-to” foods readily available, so you aren’t tempted to splurge on quick fix meals or highly processed foods containing excessive fat and sodium.

Each week I make a different version of a soup or chili as a way to always have a high fiber, nutrient dense food available for lunches or as a quick “heat and eat” dinner. I call this my weekly “heat & eat” soup. This is a great way to incorporate beans if you don’t already, while getting a hefty dose of fiber, nutrients, antioxidants and phytochemicals.

If you love cilantro, you will love this soup.

Ingredients:

– 2 tbsp of extra virgin olive oil
– 2 onions, chopped
– 2 tbsp minced garlic
– 2 cups fresh cilantro leaves
– 1 c. celery leaves
– 3 celery stems, chopped
– 2 tomatoes, diced
– 2 c. frozen mixed vegetable blend (peas, carrots, beans, corn)
– 2 cans of rinsed beans, your preference (garbanzos and red kidney beans in this soup)
– 1 tbsp of dried basil and oregano
– 6 cups of water or stock, or enough fluid to cover content

Instructions:

Saute onion, chopped celery, minced garlic, fresh cilantro and celery leaves in olive oil for several minutes. Add in beans, tomatoes, mixed vegetables and dried herbs. Fill the pot with water or stock until it covers all of the substance. Let it boil for 15 minutes, then simmer for 5 minutes. Serve with shredded cheese, fresh cilantro and whole grain toasted bread with olive oil and garlic.

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  1. Pingback: Andrea Stewart, RD | “So what does a dietitian eat?”

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