Smart Soup

by Sue Zelickson, Tastemaker in Residence

A healthier and lighter soup = 0 grams of fat & A Bonus recipe =  Sue's Spice Blend Seasoning

1 medium onion
1 46 oz. can tomato juice
1 (14 1/2 oz.) can tomatoes with liquid
1 (16 0z. pkg.) frozen mixed vegetables or chop up a mixture of carrot, cucumber and zucchini
2 cups chopped celery
1 cup Napa or green cabbage
1 cup brown rice
1/4 cup chopped parsley
1 tsp. celery seed
1 tsp. dill seed
1 tsp. dried oregano
1 tsp. chopped chives
spice blend seasoning to taste  (see recipe or use Lawry’s Seasoned Salt
4 cups water


  1. Slowly brown onion in non stick pan
  2. Place in soup kettle and add juice, tomatoes, vegetables, celery, cabbage, rice, seasonings and water. Bring to a boil then reduce heat and simmer about 30 minutes.
  3. Refrigerate overnight and reheat to serve. 

Cook’s Note

  1. Yields about 3 quarts