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