Hearty Vegetable Soup
A vegetable soup can make a particularly satisfying dinner. Using a wide variety of vegetables, herbs and spices makes a soup loaded with nutrients yet low in calories. In addition to containing powerful anti-cancer substances called phytochemicals, vegetables will help you reach the ideal goal of nine servings of fruits and vegetables a day..........
Makes 8 servings
Ingredients
2 medium zucchini, sliced thin
2 medium carrots, sliced 1/4 inch thick
10 mushrooms, sliced
2 ribs celery, sliced 1/4 inch thick
1 can (15.5 oz.) corn, drained
1 russet potato, peeled, cut into 1-inch chunks
1/2 lb. green beans cut in half diagonally
4 cups (1 qt.) reduced-sodium vegetable broth
3 cups canned crushed tomatoes, drained
1/2 cup chopped fresh parsley
1/2 cup chopped fresh cilantro
1 Tbsp. chopped garlic
1/4 cup chopped fresh basil (or 2 tsp. dried)
1/4 cup chopped fresh oregano (or 2 tsp. dried)
Salt and freshly ground black pepper, to taste
Directions
1 - In a heavy, large pot, place all ingredients except salt and pepper. Bring mixture to a boil, reduce heat to a simmer, cover and cook, checking that contents remain at a simmer, until vegetables are tender, about 20 minutes.
2 - With a slotted spoon, transfer 3 cups of vegetables to a blender or food processor. Add 1 cup cooking liquid. Puree until smooth, then return to the pot of soup.
3 - Stir to incorporate puree into the soup and season to taste with salt and pepper. Heat through and serve.
Nutritional Information Per Serving:
less than 1 g. total fat,
0 g. saturated fat,
24 g. carbohydrate,
6 g. protein,
6 g. dietary fiber,
578 mg. sodium
https://diabeticgourmet.com/articles/soups-on/
