1 pound lean ground meat (15% fat) (turkey, chicken, or beef)
1 cup diced onion
½ cup sliced celery
1 cup sliced or diced carrots
1 ½ cup sliced or chopped cabbage
1 can (15 ounces) kidney beans, drained and rinsed
2 cans (15 ounces each) tomato pieces with liquid
1 can (15 ounces) tomato sauce
1 can (15 ounces) cut green beans, drained and rinsed
1 cup whole kernel corn, frozen or canned and drained
2 cups water
3 teaspoons or 3 cubes low sodium beef, chicken, or vegetable bouillon
1 teaspoon garlic powder or 4 cloves, crushed
1 teaspoon dried parsley
½ teaspoon dried oregano leaf
½ teaspoon dried sweet basil leaf
¼ teaspoon pepper
½ cup small macaroni (optional)
Italian Veggie Soup
Servings: 12
Ingredients:
Directions:
- In a skillet over medium-high heat (350 degrees in an electric skillet), cook the ground meat until browned, breaking it up as it cooks. Drain any fat. Add to soup pan.
- In the same skillet, sauté the onion, celery, and carrots until limp but not brown. Add to soup pan.
- Add all the remaining ingredients to soup pan.
- Bring to a boil. Lower heat cover and simmer about 30 minutes.
- Refrigerate leftovers within 2 hours.
Recipe courtesy of Maryland WIC Cookbook
Recipe Category
One pan meals, Pantry recipes
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.
Italian Veggie Soup
Servings: 12
Ingredients:
1 pound lean ground meat (15% fat) (turkey, chicken, or beef)
1 cup diced onion
½ cup sliced celery
1 cup sliced or diced carrots
1 ½ cup sliced or chopped cabbage
1 can (15 ounces) kidney beans, drained and rinsed
2 cans (15 ounces each) tomato pieces with liquid
1 can (15 ounces) tomato sauce
1 can (15 ounces) cut green beans, drained and rinsed
1 cup whole kernel corn, frozen or canned and drained
2 cups water
3 teaspoons or 3 cubes low sodium beef, chicken, or vegetable bouillon
1 teaspoon garlic powder or 4 cloves, crushed
1 teaspoon dried parsley
½ teaspoon dried oregano leaf
½ teaspoon dried sweet basil leaf
¼ teaspoon pepper
½ cup small macaroni (optional)
Directions:
- In a skillet over medium-high heat (350 degrees in an electric skillet), cook the ground meat until browned, breaking it up as it cooks. Drain any fat. Add to soup pan.
- In the same skillet, sauté the onion, celery, and carrots until limp but not brown. Add to soup pan.
- Add all the remaining ingredients to soup pan.
- Bring to a boil. Lower heat cover and simmer about 30 minutes.
- Refrigerate leftovers within 2 hours.
Recipe courtesy of Maryland WIC Cookbook
Nutrition Facts
12 serving per container
Serving size 1 cup
| Amount Per Serving | ||
|---|---|---|
| Calories | 150 | |
| % Daily Value* | ||
| Total Fat 1g | 1% | |
| Saturated Fat 0g | 0% | |
| Trans Fat 0g | ||
| Cholesterol 20mg | 7% | |
| Sodium 230mg | 10% | |
| Total Carbohydrate 22g | 8% | |
| Dietary Fiber 6g | 21% | |
| Total Sugars 5g | ||
| Includes 0g Added Sugars | 0% | |
| Protein 14g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 48mg | 4% | |
| Iron 2mg | 10% | |
| Potassium 575mg | 10% | |
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.