Hearty Tuscan soup
This soup, loaded with vibrant vegetables, is the perfect way to cozy up on cold nights.
This recipe has been adapted to include Health Canada’s food safety guidance.
138 cal
Serves 10
Prep time
0h 25m
Cook time
0h 50m
Total time
1h 15m
Ingredients
Directions
-
Step 1
Wash hands with soap and warm water for at least 20 seconds. Clean and dry all food preparation surfaces. -
Step 2
Before chopping, scrub carrots with a clean vegetable brush under cool running water. -
Step 3
Gently rinse onion, celery and garlic cloves under cool running water before preparing the ingredients. -
Step 4
In soup pot, heat oil over medium heat and cook onion, carrots, celery, garlic, oregano, basil and hot pepper flakes for about 10 minutes or until softened. Stir in rice to coat. -
Step 5
Add tomatoes, broth, beans and spinach; bring to boil. Cover and simmer for about 40 minutes or until rice is tender. -
Step 6
Slow cooker variation: Combine all the ingredients in slow cooker and cook on low for 6 to 8 hours or on high for 3 to 4 hours. -
Step 7
Frozen vegetable option: Omit spinach and add 2 cups (500 mL) frozen mixed vegetables. -
Step 8
Store any leftovers in the fridge within two hours, or sooner if they’re in a warm location.
Nutritional information
Per serving (1 of 10)
- Calories
- 138
- Protein
- 7 g
- Sodium
- 351 mg
- Potassium
- 531 mg
- Total fat
- 2 g
- Saturated fat
- 0 g
- Cholesterol
- 0 mg
- Carbohydrates
- 25 g
- Fibre
- 5 g
- Sugars
- 6 g
- Added sugars
- 0 g
Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2012.
