Recipe: Garlic-Veggie Soup
SoupsGARLIC-VEGGIE SOUP
7 cups low-sodium nonfat chicken broth
3 cups water
1 medium onion, chopped
2 cups sliced carrots
4 garlic cloves, minced
1 bay leaf
1/4 teaspoon cayenne pepper
3 cups diced turnip
1 cup diced unpeeled potatoes
2 medium tomatoes, chopped
2 cups low-sodium canned kidney beans, rinsed, drained
1/4 cup minced fresh parsley
1/2 teaspoon freshly-ground black pepper
Place broth, water, onion, carrots, garlic, bay leaf, and cayenne pepper in a large saucepan. Bring to a boil, reduce heat, and simmer for 10 minutes.
Add turnip and potatoes, and simmer until the turnip is done, about 20 minutes.
Stir in the tomatoes, kidney beans, parsley, and black pepper, and simmer to heat through, about 5 minutes. Remove bay leaf before serving.
Per Serving: 69 calories; 5g protein; 1g fat; 13g carbohydrates; 3g dietary fiber; 0mg cholesterol; 269mg sodium.
Servings: 10
Source: 500 More Fat-Free Recipes by Sarah Schlesinger
7 cups low-sodium nonfat chicken broth
3 cups water
1 medium onion, chopped
2 cups sliced carrots
4 garlic cloves, minced
1 bay leaf
1/4 teaspoon cayenne pepper
3 cups diced turnip
1 cup diced unpeeled potatoes
2 medium tomatoes, chopped
2 cups low-sodium canned kidney beans, rinsed, drained
1/4 cup minced fresh parsley
1/2 teaspoon freshly-ground black pepper
Place broth, water, onion, carrots, garlic, bay leaf, and cayenne pepper in a large saucepan. Bring to a boil, reduce heat, and simmer for 10 minutes.
Add turnip and potatoes, and simmer until the turnip is done, about 20 minutes.
Stir in the tomatoes, kidney beans, parsley, and black pepper, and simmer to heat through, about 5 minutes. Remove bay leaf before serving.
Per Serving: 69 calories; 5g protein; 1g fat; 13g carbohydrates; 3g dietary fiber; 0mg cholesterol; 269mg sodium.
Servings: 10
Source: 500 More Fat-Free Recipes by Sarah Schlesinger
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