Hearty Vegetable  Soup

This soup can either be prepared in a large soup pot or a crockpot. The possible combinations of flavors and nutrient composition are endless when using this standard recipe formula. Some examples include carrots, mushrooms, peas, green beans, cabbage, carrots, parsnips, corn, spinach and sweet potato. Each combination offers a different variety of colors, textures, flavors and nutrients which provide the body with multiple defenses against disease. Hardy whole grains such as barley, wheat berries, faro, quinoa or brown rice and legumes such as lentils, chick peas, kidney beans, cannellini beans or black eyed peas add additional vitamins, minerals and phytochemicals but also provide protein and fiber to make a very satisfying meal. This is a great dish to add leftover vegetables to before they spoil. For example, the leafy inner stalks of celery that are usually discarded can be utilized instead of wasted. This is also a great meal to use frozen vegetables from the freezer. This dish truly showcases that being creative and using what is on hand can be healthy and appetizing.   
Equipment: Large soup pot or Slow Cooker

Ingredients: 1 cup whole grain (you choose)
                        1 cup dried or 15 oz canned legumes (you choose)
                        1 15 oz can diced tomatoes
                        1 small onion diced 
                        2 large garlic cloves
                        1 cup celery 
                        Pick 3 colored vegetables and add 1 cup of each
                        2 tbps. Dried Italian Seasoning
                                                 or
                        2 tbsp. mixed seasoning blend 
                        6 cups vegetable stock
                        2 cups water
                        1 tbsp. tomato paste
                        1 tsp. salt and pepper each 
                     
Directions: In a large soup pot heat  the oil on medium heat. Chop the onion into small pieces and add to the heated oil. Season with a pinch of salt and pepper. Chop and add the celery and the garlic. Season with a pinch of salt and pepper. Cook until softened. Add the 3 cups of your colored vegetables and jalapeno. Stir to combined. Cook until softened. Next add the chosen whole grain and legume. Season with salt and pepper. Add the Italian seasoning and  stir to combined. Finally add the tomatoes, water and stock. Turn the heat to high until boiling. Carefully spoon out some of the broth to taste after it has cooled. Add salt and pepper or Mrs. Dash if required. When desired flavor is reached bring the soup back down to a simmer for an hour. If coking in a crockpot add all ingredients and cook on low for 6 hours.
Nutrition Facts

Servings 8.0

​Amount Per Serving
Calories 354
Total Fat 4 g
Saturated Fat 2 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 6 mg
Sodium 1693 mg
Potassium 894 mg
Total Carbohydrate 66 g
Dietary Fiber 20 g
Sugars 8 g
Protein 18 g
Vitamin A 67%
Vitamin C 76 %
Calcium 16 %
Iron 40 %