FoodReference.com - (Since 1999)
RECIPE SECTION - Over 10,000 Recipes

 

You are here > Home > Recipes

Soups & StewsVegetable Soups: Red to Yel >  Vegetable, Creamy Veggie Lover's Soup

 

CULINARY SCHOOLS and
COOKING CLASSES

From Amateur & Basic Cooking Classes to Professional Chef Training & Degrees Associates, Bachelors & Masters
More than 1,000 schools & classes listed for all 50 States, Online and Worldwide

 

VEGETABLE - CREAMY VEGGIE LOVER'S SOUP

Diabetes Cookbook for Dummies®
by Alan L. Rubin, Fran Stach, Denise C. Sharf


How could you go wrong with veggies? Heather Dismore contributes this soup full of nutritional benefits. And it's super tasty too. One serving provides more than 100 percent of your daily vitamin C needs, more than half of your vitamin A needs, and more than 25 percent of your potassium, calcium, and vitamin D needs — also great for bone health! It's also a tremendous source of beta carotene and lycopene. Enjoy this dish by itself — the calorie, carbohydrate, protein, and fat contents are just enough for a light meal.

Preparation time: 20 minutes
Cooking time: 30 minutes
Yield: 4 servings


• 2 tablespoons olive oil
• 1/3  cup minced onion
• 1/3 cup thinly sliced carrots
• 1/3  cup thinly sliced celery
• 2 teaspoons minced garlic
• 3 cups sliced fresh mushrooms
• 1 cup diced red pepper
• 1 teaspoon ground sage
• 1/4  teaspoon ground thyme
• 1/4 teaspoon pepper
• 2 cans (about 14 ounces each) fat-free reduced-sodium beef broth
• 1 can (6 ounces) tomato paste
• 1 cup evaporated skim milk
• 2 cups cooked mini penne pasta
• 1/4 cup Parmesan cheese (optional)
• 2 tablespoons minced fresh parsley (optional)


1. Heat the oil in a large saucepan over medium heat until hot. Add the onions, carrots, celery, and garlic. Cook 3 to 4 minutes, until the vegetables begin to "sweat," or begin to give off a bit of liquid.

2. Add the mushrooms, red pepper, sage, thyme, and pepper. Cook and stir for 5 minutes or until the vegetables are crisp yet tender.

3. Add the beef broth and tomato paste; bring to a boil over medium-high heat. Cook 15 minutes.

4. Place half the soup in container of a food processor and puree (always use caution when processing hot liquids). With the food processor running, slowly pour in the evaporated skim milk.

5. Return the soup-milk mixture to the soup pot. Stir to combine. Add the cooked pasta and heat through. Serve immediately with the Parmesan cheese and parsley, if desired.

Per serving: Kcalories 281 (From Fat 69); Fat 8g (Saturated 1g); Cholesterol 40 mg; Sodium 489mg; Carbohydrate 40 (Dietary Fiber 4g); Protein 16g.
Exchanges: 1 starch, 1/2 nonfat milk, 3 vegetable, 1 1/2 fat

 

 

Please feel free to link to any pages of FoodReference.com from your website.
For permission to use any of this content please E-mail: james@foodreference.com
All contents are copyright © 1990 - 2016
James T. Ehler and www.FoodReference.com unless otherwise noted.   All rights reserved.
You may copy and use portions of this website for non-commercial, personal use only.
Any other use of these materials without prior written authorization is not very nice and violates the copyright.
Please take the time to request permission.

  Home   |   About & Contact   |   Recipes Index   |   Kitchen Tips   |   Cooking Contests   |   Other Links  


 

FoodReference.com Logo

 

 

Popular Pages