Healthy Recipe: Veggistrone

 Ultimate Satisfying Weight Loss Soup!!
I think it’s a happy coincidence that January is not only national soup month, but also the peak of people’s efforts to lose weight. Research shows that soups can help you lose weight: in one study, published in the journal Physiology & Behavior, people consumed the fewest calories on days when they ate soup rather than the same ingredients in solid form. Soup has a high water content, which can help you feel full. Broth-based soups packed with veggies give you the biggest bang for your caloric buck. And, just like salad, soup is a good vehicle for vegetables (the fiber in vegetables also promotes feelings of fullness for few calories). And in a study published in Appetite, people who started lunch with vegetable soup ended up eating 20 percent less than those who skipped the soup.. (from Eating Well)
10 servings, 2 cups each

Ingredients

• 2 tablespoons extra-virgin olive oil
• 2 cups chopped onions (2 medium)
• 2 cups chopped celery (4 medium stalks)
• 1 cup chopped green bell pepper (1 medium)
• 4 cloves garlic, minced
• 3 cups chopped cabbage
• 3 cups chopped cauliflower (about 1/2 medium)
• 2 cups chopped carrots (4 medium)
• 2 cups green beans, cut into 1-inch pieces, or frozen, thawed
• 8 cups low-sodium vegetable broth or chicken broth
• 2 cups water
• 1 15-ounce can tomato sauce
• 1 14-ounce can diced tomatoes
• 1 15-ounce can kidney or pinto beans, rinsed
• 1 bay leaf
• 4 cups chopped fresh spinach or one 10-ounce package frozen chopped spinach, thawed
• 1/2 cup thinly sliced fresh basil
• 10 tablespoons freshly grated Parmesan cheese

Preparation

1. Heat oil in a large soup pot or Dutch oven (8-quart or larger) over medium heat. Add onions, celery, bell pepper and garlic; cook, stirring frequently, until softened, 13 to 15 minutes. Add cabbage, cauliflower, carrots and green beans; cook, stirring occasionally, until slightly softened, about 10 minutes more.
2. Add broth, water, tomato sauce, tomatoes, beans and bay leaf; cover and bring to a boil. Reduce heat and simmer, partially covered, until the vegetables are tender, 20 to 25 minutes. Stir in spinach and simmer for 10 minutes more.
3. Discard the bay leaf. Stir in basil. Top each portion with 1 tablespoon cheese.

Nutrition

Per serving : 169 Calories; 5 g Fat; 1 g Sat; 3 g Mono; 4 mg Cholesterol; 25 g Carbohydrates; 7 g Protein; 8 g Fiber; 641 mg Sodium; 718 mg Potassium
1 1/2 Carbohydrate Serving

Tips & Notes

• Make Ahead Tip: Prepare through Step 2 and refrigerate for up to 5 days or freeze for up to 6 months; finish Step 3 just before serving.