1 Tablespoon vegetable oil
½ onion, chopped
2 cloves garlic, peeled and chopped
2 (15-ounce) cans of low-sodium chicken or beef broth
1 (15-ounce) can diced Italian tomatoes
2 summer squash, washed and diced
1 (12-ounce) bag frozen mixed vegetables such as peas, carrots, and corn
1 (15-ounce) can navy beans, rinsed and drained
Low-fat or fat-free mozzarella cheese, shredded
Croutons, if desired
Squash Vegetable Soup
Servings: 8
Ingredients:
Directions:
- In large pot or Dutch oven, heat oil over medium heat. Add onions and cook until tender.
- Add garlic and cook 2 more minutes.
- Add broth, tomatoes with juice, squash, and frozen vegetables. Bring to a boil.
- Reduce heat to medium low, cover, and simmer for 15-20 minutes until vegetables are tender.
- Add white beans and heat for 5-10 minutes until heated through.
Recipe Category
30 minutes or less, One pan meals
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.
Squash Vegetable Soup
Servings: 8
Ingredients:
1 Tablespoon vegetable oil
½ onion, chopped
2 cloves garlic, peeled and chopped
2 (15-ounce) cans of low-sodium chicken or beef broth
1 (15-ounce) can diced Italian tomatoes
2 summer squash, washed and diced
1 (12-ounce) bag frozen mixed vegetables such as peas, carrots, and corn
1 (15-ounce) can navy beans, rinsed and drained
Low-fat or fat-free mozzarella cheese, shredded
Croutons, if desired
Directions:
- In large pot or Dutch oven, heat oil over medium heat. Add onions and cook until tender.
- Add garlic and cook 2 more minutes.
- Add broth, tomatoes with juice, squash, and frozen vegetables. Bring to a boil.
- Reduce heat to medium low, cover, and simmer for 15-20 minutes until vegetables are tender.
- Add white beans and heat for 5-10 minutes until heated through.
Nutrition Facts
8 serving per container
Serving size 1 cup
| Amount Per Serving | ||
|---|---|---|
| Calories | 120 | |
| % Daily Value* | ||
| Total Fat 2g | 3% | |
| Saturated Fat 0g | 0% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 125mg | 5% | |
| Total Carbohydrate 20g | 7% | |
| Dietary Fiber 4g | 14% | |
| Total Sugars 5g | ||
| Includes 0g Added Sugars | 0% | |
| Protein 5g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 66mg | 6% | |
| Iron 1mg | 6% | |
| Potassium 369mg | 8% | |
The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.