Eat-the-Rainbow Vegetable Soup

(Meal-Prep Friendly)

INGREDIENTS

  1. 2/3 cup no-salt-added tomato sauce 1 1/2 cups frozen lima beans

  2. 1 cup matchstick carrots

  3. 1 cup chopped yellow bell pepper

  4. 1 cup chopped plum tomatoes

  5. 1 cup packed chopped spinach

  6. 2 1/4 cups reduced-sodium vegetable broth 3/4 teaspoon Italian seasoning, divided 3/4 teaspoon garlic powder, divided

  7. 3/4 teaspoon crushed red pepper, divided 3 pinches salt, divided

Directions

Step 1: Divide tomato sauce among 3 (1-pint) canning jars (or other microwavable airtight containers). Top each with 1/2 cup lima beans and 1/3 cup each carrots, bell pepper, tomatoes and spinach.

To prepare 1 jar of soup:

Add 3/4 cup broth to the container.

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 for 4 to 5 minutes total, making sure to stir after each minute, until the soup is steaming hot and the vegetables are tender.

Let cool for 5 minutes before serving.

To make ahead for Meal Prep:

Complete Step 1 and refrigerate for up to 3 days.

Notes:

  1. For MealPrep purposes, you will need three (3) microwavable airtight containers with lids. The original recipe also allows for the use of canning jars. I cannot vouch for the safety of microwaving such jars, and therefore recommend microwavable airtight containers with lids.

  2. I highly recommend dating the containers once prepped to help you keep track of the freshness of the soup. This recipe recommends a three (3) day maximum meal prep storage period for this soup.

Recipe from: EatingWell.com Recipe by: Jasmine Smith

(Tested by: Amanda Holstein; Review by: Dietitian Emily Lachtrupp, M.B, RD) (Recipe modified for ESC Lenten Fast 2024 by Latrece Murdock)

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