Eat-the-Rainbow Vegetable Soup

4.8

(9)

6 Reviews

This vibrant and wholesome soup recipe helps support your well-being. It’s packed with a variety of colorful vegetables, like tomatoes, which contain lycopene, a phytochemical that may help reduce inflammation. The base of the soup is prepped ahead of time and stored in separate containers. Simply add the broth and heat it in the microwave when you’re ready to eat. If you don’t wish to travel with vegetable broth or don’t have access to a microwave, you can use reduced-sodium bouillon instead and just add hot water.

Jasmine Smith

Published on December 26, 2023

Tested by

Amanda Holstein

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Side view photo of 3 jars of Anti-Inflammatory Eat-the-Rainbow soup after broth is added with lid on top. — Photo:
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell Royster

Active Time:

10 mins

Total Time:

20 mins

Servings:

3 servings

Nutrition Profile:

Sesame-Free Diabetes-Friendly Nut-Free Dairy-Free Soy-Free High-Fiber Heart-Healthy Vegan Vegetarian Egg-Free Gluten-Free

Jump to Nutrition Facts

Ingredients

2/3 cup no-salt-added tomato sauce
1 1/2 cups frozen lima beans
1 cup matchstick carrots
1 cup chopped yellow bell pepper
1 cup chopped plum tomatoes
1 cup packed chopped spinach
2 1/4 cups reduced-sodium vegetable broth
3/4 teaspoon Italian seasoning, divided
3/4 teaspoon garlic powder, divided
3/4 teaspoon crushed red pepper, divided
3 pinches salt, divided

Directions

Divide tomato sauce among 3 (1-pint) canning jars (or other microwaveable airtight containers). Top each with 1/2 cup lima beans and 1/3 cup each carrots, bell pepper, tomatoes and spinach. Cover and refrigerate for up to 3 days.

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell Royster
To prepare 1 jar of soup: Add 3/4 cup broth to the jar; sprinkle with 1/4 teaspoon each Italian seasoning, garlic powder and crushed red pepper and a pinch of salt. Microwave, uncovered, on High in 1-minute increments, stirring after each, until the soup is steaming hot and the vegetables are tender, 4 to 5 minutes total. Let cool for 5 minutes before serving.

To make ahead

Prepare through Step 1 and refrigerate for up to 3 days.

Equipment

3 (1-pint) canning jars or microwaveable airtight containers

EatingWell.com, December 2023

Nutrition Facts (per serving)

182	Calories
1g	Fat
36g	Carbs
10g	Protein

Nutrition Facts
Servings Per Recipe 3
Serving Size 1 1/2 cups
Calories 182
% Daily Value *
Total Carbohydrate 36g	13%
Dietary Fiber 11g	39%
Total Sugars 9g
Protein 10g	20%
Total Fat 1g	1%
Saturated Fat 0g	1%
Cholesterol 0mg	0%
Vitamin A 823Âµg
Vitamin C 110mg	122%
Vitamin D 0Âµg
Vitamin E 3mg	17%
Folate 133Âµg
Vitamin K 70Âµg
Sodium 310mg	13%
Calcium 77mg	6%
Iron 4mg	22%
Magnesium 81mg	19%
Potassium 1162mg	25%
Zinc 1mg	13%
Vitamin B12 0Âµg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.