High-Protein Eat-the-Rainbow Vegetable Soup is nutritious soup. It contains tomato soup, lima beans, carrots, vegetable broth, plum tomatoes, seasonings, and yellow bell pepper. This soup doesn’t contain any dairy items, so it is good for a dairy-free diet. High-Protein Eat-the-Rainbow Vegetable Soup is prepared in thirty minutes, so it is good for a quick lunch or dinner. High-Protein Eat-the-Rainbow Vegetable Soup is good for storage purposes, so it is good for making it for meal prep. Serve it with whole-grain toast, salad, or a sandwich. It contains 220 kcal and 12g proteins in a single serving.
STATS:
- Calories: 220 kcal
- Duration for prep: Ten minutes
- Serving size: 1 & ½ cups
- Cook time: 20 minutes
- Cuisine: American
- Total time: 30 minutes
- Course: Soup
- Diet: High-Protein
- Serving: 4
EQUIPMENT:
- Large pot
- Wooden spoon
- Knife
- Ladle
- Cutting board
INGREDIENTS:
- â…” cup no-salt-added tomato sauce
- 1½ cups frozen lima beans
- 1 cup matchstick carrots
- 1 cup yellow bell pepper
- 1 cup plum tomatoes
- 1 cup spinach
- 2¼ cups reduced-sodium vegetable broth
- ¾ tsp. Italian seasoning
- ¾ tsp. garlic powder
- ¾ tsp. crushed red pepper
- 3 pinch salt
INGREDIENT NOTES:
TOMATO SAUCE:
- Include the no-salt-added tomato sauce to form the indulgent tomato foundation and savory taste. It will also aid in adding the salt as we like.
LIMA BEANS:
- Include the frozen lima beans to rise the fiber & protein in the soup. We would use frozen beans as well, and they don’t need to be soaked.
CARROTS:
- Add the matchstick carrots to include the natural sweet taste and soft texture in the soup. It will also add color.
BELL PEPPER:
- Include the yellow bell pepper to add a mild, sweet taste and color to the soup. We would also include different-colored bell peppers in it.
PLUM TOMATOES:
- Add the plum tomatoes to include the juicy texture and fresh tomato taste in the soup and also include the good green hue.
VEGETABLE BROTH:
- Add the reduced -sodium vegetable broth to make the soup foundation, and it also keeps the sodium level low.
SEASONINGS:
- Include the red pepper, salt, Italian seasonings, and garlic powder in the soup to make it more flavorful; it also includes a light spicy flavor.
INSTRUCTIONS:
- Add the tomato sauce, seasonings, and vegetable broth to the big soup pot, mix properly, and wait for it to come to a boil over medium heat.
- Now add the carrots, yellow bell pepper, plum tomatoes, and lima beans, and mix all the items, then decrease the flame to medium-low.
- Put the lid on and let it simmer for around fifteen minutes till the vegetables and lima beans get soft.
- Include the chopped spinach and leftover seasonings & salt.
- Mix and cook the soup without cover for three to five minutes till the spinach wilts and the soup gets heated properly.
- Add the soup to the vessel and serve warm.
SERVING SUGGESTIONS:
BREAD & TOAST:
- Whole-Grain Toast
- Garlic Toast
- Sourdough Bread
SALADS:
- Cucumber Tomato Salad
- Simple Green Salad
- Apple Arugula Salad
TOPPINGS:
- Fresh Parsley
- Cracked Black Pepper
- Red Pepper Flakes
SIDE DISHES:
- Roasted Broccoli
- Brown Rice
- Quinoa
TIPS:
- Make the vegetables even-sized so they cook equally.
- Don’t cook the spinach for too long; add it in last minutes to maintain it’s good texture.
- Add fresh garlic instead to include a stronger garlic taste and aroma if required.
- Sprinkle the extra crushed red pepper to make it spicier.
- Include some additional vegetable broth if the soup consistency is thick.
- You can mash some portion of the lima beans in the pot to make the texture smooth.
STORAGE INFORMATION:
FRIDGE:
- First, cool the soup, then add it to a closed box and store it in the fridge for 4 days.
FREEZER:
- Add the soup to the container and freeze it for 3 months.
FAQs:
Would we add the fresh lima beans?
- Yes, we would easily include them, but alter the cooking time according to their size & freshness.
Could we include fresh lima beans in its substitute?
- Yes. Fresh lima beans can be used, but cooking time may vary depending on their size and freshness.
Will I include other varieties of vegetables in the soup?
- Yes, we can include celery, green beans, kale, peas, and zucchini in the soup to include different kinds of vegetables.
Would I make the soup vegan?
- Yes, all the items are vegetarian and don’t have any meat or dairy, so technically this soup is safe for this diet. Check the vegetable broth and packaged items to confirm that it is completely vegan.
Will I prepare the spicy soup?
- Yes, increase the quantity of crushed red pepper or some cayenne pepper to increase the quantity of spice.
Could we include more protein in the dish?
- Yes, include edamame, lentils, beans, or chickpeas to include more protein in the dish.
NUTRITIONAL INFORMATION:
Serving size: 1 & ½ cups
Calories: 220 kcal
Net carbs: 27 g
Serving: 4
Total carbs: 35 g
Fiber: 8 g
Protein: 12 g
Iron: 3 mg
Vitamin A: 700 µg
Calcium: 75 mg
Sodium: 410 mg
Potassium: 800 mg
