Recipe: Summer Vegetable Soup (using brown rice)

SUMMER VEGETABLE SOUP

"This soup is easy to prepare and provides a bowlful of taste and nutrition. You might want to prepare some extra because it's great warmed up the next day as a leftover."

5 cups low-sodium vegetable broth (water may be substituted)
1/4 cup uncooked brown rice
1 potato chopped into 1/2-inch pieces
1 carrot, peeled and sliced thin
1 tsp. dried dill
1 Tbsp. thyme
1 tsp. sage
1 tsp. rosemary
3 leeks, sliced, stems removed
2 green onions, sliced, including stems
1 stalk of celery, cut into 1/4-inch slices
10 stalks of asparagus, sliced into 1/2 to 3/4 pieces, include stems
Salt and white pepper to taste
Nonfat Greek yogurt (optional, for serving)

Bring broth (or water) to boil in large saucepan. Add rice and simmer, covered 20 minutes.

Add potatoes, carrots and herbs and cook until potato is tender, about 15 minutes.

Add all other ingredients. Simmer 5 minutes or until asparagus are bright green and just tender. Season with salt and pepper to taste.

Serve with a dollop of yogurt if desired.

Makes 6 servings.

Per serving: 110 calories, 0 g total fat (0 g saturated fat), 24 g carbohydrate, 3 g protein, 4 g dietary fiber, 150 mg sodium.

Source: the American Institute for Cancer Research