Winter Vegetable Soup*
Source of Recipe
diabetic Recipes
List of Ingredients
1 tablespoon (15 ml) olive oil
1/2 pound (240 g) leeks, trimmed, split in half lengthwise and well rinsed
1 medium white onion, 5 ounces (150 g), chopped
1/2 pound (240 g) carrots, peeled and thinly sliced on the diagonal
2 large celery ribs, thinly sliced on the diagonal
2 tablespoons (25 g) dried lentils
2 tablespoons (25 g) dried split peas
2 tablespoons (25 g) dried small white beans
1 teaspoon (5 ml) crushed dried thyme
1/2 teaspoon (2.5 ml) freshly ground pepper
2 quarts (2 l) low-sodium canned chicken or vegetable broth
1 14 1/2-ounce (435 g) can no salt added plum tomatoes, drained and coarsely chopped
4 ounces (120 g) fresh spinach, well rinsed and tough stems discarded
In a large soup pot, heat oil over medium-low heat. Thinly slice cleaned leeks and add to pot along with the onion. Cook, stirring, until vegetables wilt, about 5 minutes.
Add remaining ingredients except tomatoes and spinach. Bring to a boil. Reduce heat and simmer, covered, for 45 minutes, stirring occasionally.
Add tomatoes and continue to simmer, covered, for another 15 minutes, until white beans are tender. Add spinach and simmer, uncovered, until wilted, about 3 minutes, stirring.
Ladle into soup bowls and serve.
Per serving: 144 calories (17% calories from fat), 8 g protein, 3 g total fat (0.4 g saturated fat), 23 g carbohydrate, 7 g dietary fiber, 0 cholesterol, 110 mg sodium
Diabetic exchanges: 1/2 lean meat, 1 1/2 carbohydrate (1/2 bread/starch, 3 vegetable)
Recipe
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