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Tomato-Zucchini Soup

Prep time: 10 minutes

Cook time: 15–20 minutes (add 45 minutes to 1 hour to cook rice if not previously prepared)

Recipe makes: 4 servings

What you need:

  • 1 tbs. olive oil
  • 1 small zucchini
  • 1 small onion
  • 1 clove garlic
  • 1 can (15 oz.) crushed, unsalted tomatoes
  • 1 container (32 oz.) vegetable stock (or low-sodium chicken stock for a non-vegetarian version)
  • 1/2 tsp. black pepper
  • 3/4 c. cooked brown rice

Equipment and supplies:

  • Knife and cutting board
  • Large cooking pot

What to do:

  1. Cut zucchini into ¼-inch pieces. Peel and finely chop the onion and garlic.
  2. Heat the olive oil in a large stockpot over medium heat. Cook zucchini and onion just until they begin to soften, about 5 minutes. Add in garlic and stir. Pour in tomatoes and stock. Season with black pepper. Cook over medium heat until soup thickens slightly and veggies are tender, about 15–20 minutes.
  3. Turn off the heat and stir in brown rice. Serve.

Nutritional analysis (per serving):

  • 140 calories
  • 5g protein
  • 2.5g fat
  • 0g sat. fat
  • 24g carbohydrate
  • 4g fiber
  • 0mg cholesterol
  • 620mg sodium
  • 7g sugars

Serves: 4

Serving size: 1 cup

Reviewed by: Meredith Parkinson, RD, LDN
Date Reviewed: 04-11-2015

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