Ingredients

  • 2 tablespoons olive oil
  • 1 onion (diced)
  • 3 celery stalks (sliced)
  • 2 cups carrots (diced)
  • 3 garlic cloves
  • salt
  • pepper
  • 1 teaspoon red pepper flakes
  • 1 teaspoon italian seasoning (or other dried herbs like basil, oregano, and parsley)
  • 12 cups chicken broth (or 3 32-ounce cartons of)
  • 28 ounces crushed tomatoes (look for BPA-free cans)
  • 2 tablespoons tomato paste
  • 2 bay leaves
  • 1 can black beans (drained and rinsed)
  • 1/2 cup lentils (any kind will work; rinse first)
  • 1 zucchini (diced)
  • 1 cup mushrooms (diced)
  • 1 cup cauliflower (chopped finely)
  • 1 cup broccoli (chopped finely)
  • 3 cups spinach (chopped)
  • 2 cups frozen green peas
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NutritionView more

160Calories
Sodium15%DV370mg
Fat6%DV4g
Protein22%DV11g
Carbs8%DV23g
Fiber32%DV8g

PER SERVING *

Calories160Calories from Fat35
% DAILY VALUE*
Total Fat4g6%
Saturated Fat0g0%
Trans Fat
Cholesterol
Sodium370mg15%
Potassium780mg22%
Protein11g22%
Calories from Fat35
% DAILY VALUE*
Total Carbohydrate23g8%
Dietary Fiber8g32%
Sugars3g6%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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