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Lymphoma and Pets
Summer Veggie Soup, from the American Institute for Cancer Research
In their ongoing effort to promote healthy, cancer-preventive lifestyle choices among the public, the American Institute for Cancer Research and author Dana Jacobi create dishes that are good for you and taste great too. Few dishes qualify so perfectly as today's entry, summer veggie soup.
Is there any other way of getting the word out about fresh vegetables? They're not just good for you, they're outrageously great for you. And in this soup, you get to experience so many of their benefits all in one place. Onion and garlic give the underlying flavor, while carrots, yellow squash, zucchini, asparagus, tomatoes, potatoes and corn taste like summer and contribute a gorgeous color while also packing a punch in cancer protective nutritional value, as they're low in calories, high in fiber, and filled with potassium, beta-carotene and vitamin C. Meanwhile the chickpeas offer both fiber and protein.
Summer Veggie Soup
- 1 Tbsp. extra virgin olive oil
- 1 medium onion, chopped
- 4 cloves garlic, minced
- 2 carrots, sliced into ¼-inch pieces
- 32 oz. reduced-sodium chicken broth (vegetable broth may be substituted)
- 1 (15-oz.) can chickpeas, drained and rinsed
- 2 medium yellow squash, sliced into ¼-inch pieces
- 1 medium zucchini, sliced into ¼-inch pieces
- 2 medium potatoes, diced into ½-inch pieces
- 1 cup corn kernels, fresh or frozen
- Salt and freshly ground black pepper to taste
- 6 asparagus spears, cut into 1-inch pieces
- 2 plum or Roma tomatoes, coarsely chopped
- ¼ cup fresh basil, finely chopped
- ¼ cup of fresh chives, coarsely chopped
In soup pot, heat oil over medium heat. Add onion and garlic and sauté about 6-8 minutes. Add carrots and cook until softened, about 5 minutes.
Stir in broth, chickpeas, squash, zucchini, potatoes, corn, salt and pepper. Bring to boil. Reduce heat and simmer about 5 minutes. Stir in asparagus and cook 2 minutes or until squash and potatoes are tender, but not mushy. Then stir in tomatoes and cook 2 minutes.
Place in bowls, garnish with basil and chives and serve.
Makes 6 servings.
Per serving: 210 calories, 3.5 g total fat (0 g saturated fat), 38 g carbohydrate, 9 g protein, 7 g dietary fiber, 340 mg sodium.