ASPIRIN® 81mg

Tuscan Bread and Cabbage Soup

Tuscan Bread and Cabbage Soup

Servings: Makes 4 servings
Preparation: 15 min
Cooking: 30 min
Calories: 170 calories per serving
4 slices bread, whole wheat, coarsely cut into 1,5 cm pieces 120 g
1/2 onion(s), cut into small pieces 100 g
1/2 carrot(s), cut into small pieces 50 g
1 1/2 stalk celery, cut into small pieces
2 cloves garlic, minced or pressed
4 1/2 cups Savoy cabbage, or green cabbage , thinly sliced 340 g
4 tsp olive oil 20 mL
2 tsp tomato paste 10 mL
3 1/2 cups beef broth 900 mL
salt to taste
ground pepper to taste
1/3 cup Parmesan cheese, grated 16 g
4 tbsp fresh Italian parsley [optional] 20 g

Before you start

A mandolin will make slicing the cabbage easier.

Method

  1. Preheat the oven to 150°C/300°F.
  2. Tear the bread into 1,5 cm pieces and spread them in a single layer on a baking sheet. Bake about 15 min, until the pieces are dry. Remove the bread from the oven and set aside.
  3. Prepare the vegetables: cut the onion, carrots, and celery into small 0,7 cm pieces. Mince or press the garlic cloves. Slice the cabbage thinly and set aside.
  4. Heat the oil in a pot over medium-high heat. Add the onion, carrots, celery, and garlic. Cook, stirring occasionally, until the vegetables are softened, about 10 min. Stir in the tomato paste and cook, with stirring, 1 min. Add the sliced cabbage, broth, and toasted bread. Season with salt and pepper. Cover and simmer over medium heat until the soup is thickened, about 15 min.
  5. Serve into bowls. Stir in the parsley leaves and grate Parmesan over the top of each serving.

Remarks

Because the bread will get soggy with time, this soup does not keep well: prepare and eat it right away.

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Method

  1. Preheat the oven to 150°C/300°F.
  2. Tear the bread into 1,5 cm pieces and spread them in a single layer on a baking sheet. Bake about 15 min, until the pieces are dry. Remove the bread from the oven and set aside.
  3. Prepare the vegetables: cut the onion, carrots, and celery into small 0,7 cm pieces. Mince or press the garlic cloves. Slice the cabbage thinly and set aside.
  4. Heat the oil in a pot over medium-high heat. Add the onion, carrots, celery, and garlic. Cook, stirring occasionally, until the vegetables are softened, about 10 min. Stir in the tomato paste and cook, with stirring, 1 min. Add the sliced cabbage, broth, and toasted bread. Season with salt and pepper. Cover and simmer over medium heat until the soup is thickened, about 15 min.
  5. Serve into bowls. Stir in the parsley leaves and grate Parmesan over the top of each serving.

Remarks

Because the bread will get soggy with time, this soup does not keep well: prepare and eat it right away.

Nutrition Facts

per 1 serving (330g) excluding optional ingredients

Amount

% DV*

* DV = Daily Value

Calories

170

Fat

6 g

9 %

Saturated 1.5 g
+ Trans 0 g

8 %

Omega-6 Polyunsaturated

0.7 g

Omega-3 Polyunsaturated

0.1 g

Cholesterol

5 mg

Sodium

820 mg

34 %

Carbohydrate

23 g

8 %

Fibre

5 g

21 %

Sugars

10 g

Protein

8 g

Vitamin A

30 %

Vitamin C

40 %

Calcium

10 %

Iron

15 %

Food variety is key to
good health

Follow Canada's Food Guide and make sure there are lots of different healthy foods in your diet. Be sure to include the four food groups regularly, and focus on more whole grains, fresh fruits and vegetables.

Cholesterol:

make the healthy choice
Everybody has cholesterol. It’s a natural substance. HDL cholesterol is sometimes called “good” cholesterol, and LDL cholesterol is sometimes called “bad” cholesterol.
Cholesterol tips:
  • Pay attention to the fats you consume; take our Fats Quiz to test your knowledge.
  • Say "no" to trans fats! Avoid saturated fats as well.
  • Monounsaturated fats are better for you than saturated and trans fats. Polyunsaturated fats, like Omega-3 fats, are best of all.

Where to start

Following Canada’s
Food Guide is a
great place to start.
While some people think all fat is bad, fat is actually an important part of a healthy diet. It provides essential fatty acids and energy, and helps you absorb Vitamins A, D and E.

Fats and oils are made mostly of fatty acids. There are four main types of fatty acids.

In general terms, polyunsaturated and monounsaturated fatty acids are the healthier fats, and they should be included in your diet. Saturated and trans fatty acids are the unhealthy fats.
Test your knowledge by identifying which of the following fats or fat-rich foods are healthy (in moderation) or unhealthy:
healthy unhealthy
Trans Fats or Hydrogenated Fats
Shortening
healthy unhealthy
Saturated Fats
Coconut oil
healthy
Polyunsaturated Fats
 unhealthy
Fish
healthy unhealthy
Trans Fats or Hydrogenated Fats
Hard margarine
healthy
Polyunsaturated Fats
 unhealthy
Walnuts
healthy unhealthy
Saturated Fats
Pork
healthy
Polyunsaturated Fats
 unhealthy
Soybean oil
healthy unhealthy
Saturated Fats
Cheese
healthy
Monounsaturated Fats
 unhealthy
Sunflower seeds
healthy unhealthy
Trans Fats or Hydrogenated Fats
Hydrogenated oil
healthy
Monounsaturated Fats
 unhealthy
Peanuts
healthy unhealthy
Saturated Fats
Beef
healthy
Monounsaturated Fats
 unhealthy
Avocados
healthy
Polyunsaturated Fats
 unhealthy
Flaxseed
healthy
Monounsaturated Fats
 unhealthy
Almonds
How can I eat the right kinds of fat?
  • Download

    Get your own copy of Canada's Food Guide to Healthy Eating. Follow its recommendations for lower-fat dairy products, leaner meats, and foods prepared with little or no fat.

How can I be more fat-aware?
  • Reduce

    Avoid fried foods, and don’t re-use frying oil more than once.

  • Be label-aware

    Read the labels on pre-packaged foods: it is now mandatory for foods to list trans fat on their nutrition label.

  • Go soft

    Choose soft margarine labelled as trans fat free or made with non-hydrogenated fat.

  • Snack wisely

    Help children eat healthy by encouraging snack choices like fruit and vegetables, milk, yogurt and whole-grain cereal.

For more info on this week’s recipe, click here.