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Hearty Vegetable Soup |
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35 minutes Serves: 6
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| *1 |
|
cup water |
| *1-1/2 |
Tbsp dry pinto beans |
| 1-1/2 |
cups water |
| 1 |
qt vegetable or chicken broth |
| 2 |
Tbsp dry lentils |
| 1/4 |
cup pearled barley |
| 1/4 |
cup onions, diced |
| 1/2 |
cup fresh carrots, diced |
| 1/4 |
cup fresh celery, diced |
| 1/2 |
cup fresh white potatoes,
peeled, cubed |
| 1 |
Tbsp tomato paste |
| 1/2 |
tsp white pepper |
| 1/2 |
cup frozen corn |
| 1/2 |
cup frozen cut green beans |
| 1/2 |
cup fresh cabbage, shredded
(optional) |
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| 1. |
*SOAK BEANS:
Overnight Method: Add 1 cup of cold water to dry pinto beans.
Cover and let stand in a refrigerator overnight.
Discard the water and rinse beans.
Quick-soak method:
Bring 1 cup of water to a boil.
Add dry pinto beans and boil for 2 minutes.
Remove from heat and allow to soak for 1 hour.
Discard the water and rinse beans. |
| 2. |
In a large saucepan, bring 1 1/2 cups water
and vegetable or chicken broth to a boil. |
| 3. |
Add soaked pinto beans, lentils,
barley, onions, carrots, celery, potatoes, tomato paste, and
white pepper. Cover and simmer for 20 minutes. |
| 4. |
Add corn, green beans, and
cabbage (optional) and simmer, covered, for 15 minutes. |
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Nutrients per serving
1 piece |
| |
| Calories |
122 |
Saturated fat |
.3 g |
Iron |
1.7 mg |
| Protein |
8 g |
Cholesterol |
0 mg |
Calcium |
31 mg |
| Carbohydrate |
21 mg |
Vitamin A |
321 RE |
Sodium |
65 mg |
| Total Fat |
1.4 g |
Vitamin C |
8 mg |
Dietary Fiber |
5 g |
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Balance is the key to choosing a
lower fat diet. You don't have to give up all high fat foods.
It's your average intake over a few days, not a single food or
even a single meal that's important. Learn which foods are high
in fat and which are low in fatl Eat fewer high fat food choices
or eat them less often. |
