HEARTY VEGETABLE SOUP
A healthful, affordable recipe.
35 minutes
Serves: 6
*1 cup water
*1-1/2 Tbsp dry pinto beans
1-1/2 cups water
1 qt vegetable or chicken broth
2 Tbsp dry lentils
1/4 cup pearled barley
1/4 cup onions, diced
1/2 cup fresh carrots, diced
1/4 cup fresh celery, diced
1/2 cup fresh white potatoes, peeled, cubed
1 Tbsp tomato paste
1/2 tsp white pepper
1/2 cup frozen corn
1/2 cup frozen cut green beans
1/2 cup fresh cabbage, shredded (optional)
1. *SOAK BEANS:
Overnight Method: Add 1 cup of cold water to dry pinto beans. Cover and let stand in refrigerator overnight. Discard water and rinse beans.
Quick-soak method: Bring 1 cup of water to a boil. Add dry pinto beans and boil for 2 minutes. Remove from heat and allow to soak for 1 hour. Discard water and rinse beans.
2. In a large sauce pan, bring 1-1/2 cups water and vegetable or chicken broth to a boil.
3. Add soaked pinto beans, lentils, barley, onions, carrots, celery, potatoes, tomato paste, and white pepper. Cover and simmer for 20 minutes.
4. Add corn, green beans, and cabbage (optional) and simmer, covered, for 15 minutes.
Nutrients per serving: 1 cup
Calories 122; Saturated Fat 0.3 g; Iron 1.7 mg; Protein 8 g; Cholesterol 0 mg; Calcium 31 mg; Carbohydrate 21 g; Vitamin A 321 RE; Sodium 65 mg; Total Fat 1.4 g; Vitamin C 8 mg; Dietary Fiber 5
USDA Food & Nutrition Services - Team Nutrition: Food, Family & Fun
www.usda.gov
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