This soup is perfect to make when you have a little extra time, although the most time intensive part is chopping vegetables. Otherwise, it takes less than 45 minutes to cook. You'll definitely get a healthy serving of vegetables here and, when paired with the grilled cheese, some much needed protein as well. This meal is pretty filling, but it does leave you some calories for a treat! Try our No-Guilt Chocolate Banana Brownie Bites - they're decadent and high in nutrition! You'll have plenty of leftover soup to eat during the week (or freeze for later). With the leftover soup, try adding some cooked chicken or turkey and canned beans (drained and rinsed) to it or eat it with a salad that has some protein.
4 cups ready-to-serve vegetable broth
6 cups water
2 cups (~1 medium) onion, chopped
2 cups (~4 to 5) carrot, chopped
1 cup (~2 stalks) celery, chopped
2 bay leaves
1 tbsp. garlic, minced
1 tbsp. fresh thyme (~1 tsp. dried)
1 tsp. dried rosemary
1/2 tsp salt
1/4 to 1/2 tsp. black pepper (to taste)
2 (14.5 oz) cans no salt added diced tomatoes
2 cups green cabbage, chopped
2 cups butternut squash, peeled and diced
2 cups kale, chopped
1 cup frozen whole kernel corn
2 tbsp. butter, softened
3 oz. sharp cheddar cheese, sliced thinly
1/2 medium sweet apple, sliced thinly (I used Fuji)
4 slices whole grain bread (I used Pepperidge Farm Whole Grain 15 Grain)
Soup. In a large stock pot, combine broth, water, onion, carrot, celery, and seasonings (bay leaves through pepper. Bring to a boil over high heat, cover and reduce to medium low and simmer about 12 minutes. Return heat to high and add tomatoes, cabbage, and butternut squash, bring to a boil, cover and reduce heat to medium low and simmer another 10 minutes. Stir in kale and corn and heat over medium to medium low for an additional 6-8 minutes or until kale is wilted and corn is heated through.
Sandwich. Preheat large skillet or griddle over medium heat. Meanwhile, spread 1 1/2 tsp. butter on one side of each slice of bread. Place one slice of bread (butter side down) on the skillet and top with 1/4 of the apple slices and 1 1/2 oz. cheese. Top with another slice of bread (butter side up). Continue with remaining sandwiches (you may need to do them in batches depending on the size of your skillet or griddle). Cook for about 4-6 minutes before turning over or until bread is golden brown. Continue to cook until the other side is browned and cheese is melted and gooey.
Soup: 12 (~1 1/2 cups per serving)
Sandwich: 4 (1/2 sandwich per serving)
Soup: 76 calories, 17 grams carbohydrate (3 grams fiber), 2 grams protein, 0 grams fat (0 grams saturated). This soup is an excellent source of vitamins A and C.
Sandwich: 257 calories, 26 grams carbohydrate (5 grams fiber), 10 grams protein, 15 grams fat (9 grams saturated). This sandwich is a good source of calcium.
Written by Michelle Baglio of Optimal Nutrition and Health (Google+). All recipes, unless otherwise noted, are created and tested in my home kitchen. Any resemblance to other recipes available in print or online is purely coincidental. The use of particular brands and/or products is sometimes noted because of their quality and the use of other products, while similar, may affect the outcome of the finished dish. Please do not reprint this recipe for distribution without my permission. To feature this recipe on your website, please link to this post as the original source.
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