Eat Your Veggies!

 

 

Very Veggie Chili Soup

 

I was inspired by the free chili the Salvation Army fed us following the Kettle Krush 5K yesterday to make this Chili Spiced Veggie Soup for my lunches this week.  Chili can be a bit heavy for lunch, so I used chili spices to flavor this very veggie soup. It turned out great!  It's also light enough to have on a warm day!

Ingredients:
1 cup of chopped carrots
1/2 to 3/4 cup chopped onion
1/2 cup chopped celery
4 cups Kale, stemmed & pulled into small pieces
2 cups "chunky" chopped zucchini
1 can drained & rinsed Cannellini Beans
1 can of No Salt Added Petite Diced Tomatoes
32 oz. box Veggie Broth
1 tbsp. Extra Virgin Olive Oil
1 tsp. minced garlic
3 big pinches of kosher course salt
8 grinds of black pepper
1/2 to 1 tsp. dried Oregano
1/2 to 1 tsp. Smoked Paprika
2 to 3 tsp. Chili Powder
1 tsp. Cumin Powder
1 cup of Water

Directions: 
Prep all veggies & beans.  In a large stock pot, saute in the olive oil, the carrots, onions, celery, zucchini, and garlic on medium heat until onions are translucent.  Add the kale, and continue sauteing until Kale wilts. Add salt, pepper, cumin, chili powder, oregano, and paprika.  Mix well, then add canned tomatoes, beans, veggie broth, and water.  Bring to boil, then reduce to simmer for 20 to 30 minutes, until kale is no longer tough.  Let it cool and portion into 1 to 2 cup individual servings. 

Nutritional Information (using MyFitnessPal app to record ingredients & divide by 5 servings):  Calories 122, Fat 3g, Cholesterol 0g, Sodium 536mg, Carbohydrates 20g, Dietary Fiber 6g, Sugar 6g, Protein 5g, Vitamin A 224%, Vitamin C 130%, Calcium 12%, Iron 9%.

Tip:  You can reduce the amount of sodium by using lower sodium canned beans or cooking your own dried beans; as well as, by making your own veggie broth instead of buying pre-made broth.