Soup is a great way to fill up this Fall with nutrition. For little calories, many soups can be very nutritious and filling for very little cost.  This is also a way to decrease the amount of meat and vegetables that usually end up in the trash.  You can mix in most any vegetable, grain, and lean meat and have a hearty soup in less than an hour or you can slow cook it all day for a no-prep supper.  

Try this recipe, you won’t be disappointed!  Cajun seasoning is a mix of onion powder, garlic powder, basil, paprika, thyme, chili powder, and cayenne pepper. The butternut squash in this recipe is high in fiber, potassium, and Vitamin A & C.  The cabbage also packs a punch for nutrition and is in the cruciferous vegetable family, making it high in cancer fighting compounds.

Cajun Vegetable Soup

Ingredients:

• 6 cups of chicken low-sodium chicken broth
• 1 Tbsp minced garlic
• 1 ½ tsp Cajun seasoning
• 2 cups shredded cabbage
• ½ cup diced onion
• 1 cup diced green, yellow, or red pepper
• 1 ½ cups cubed butternut squash
• 6 ounces cooked chicken breast, diced

Directions:

In a large soup pot, bring 2 cups of broth to a boil. Add garlic, seasoning, and diced peppers, and onion. Boil for a few minutes, then add the squash, cabbage,  remaining broth, and chicken breast and return to a boil.  Reduce heat to simmer an cover.  Simmer for 20 minutes until vegetables are tender.

Makes 6 (1 cup servings)

Per cup: 90 Calories, 1g Fat, 12g Carbohyrates, 2g Fiber, 9g Protein, 395mg sodium.

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