Country-Style Vegetable Soup

Country-Style Vegetable Soup

A comforting soup that is ready in no time.

6 servings
Preparation 5 min
Cooking 35 min

210 calories per serving 


Ingredients

1 tbsp canola oil   15 mL
1 onions, finely chopped   200 g
2 cloves garlic, pressed or minced    
1 1/2 cup dry legume mix   260 g
1 tbsp mustard powder   7 g
1/4 tsp cayenne pepper   1 g
1/2 tsp dried oregano   0.4 g
3/4 cup canned tomatoes (diced)   200 g
220 g frozen vegetable mix    
2 cups chicken broth   500 mL
3 cups water   750 mL
  ground pepper to taste    
1 pinch salt [optional]   0.1 g

Before you start

If you cant'find a dry legume mix at your grocery store, you can make one yourself by mixing 50% grenn lentils with 50% split peas.

It is not necessary to soak the legume mix in advance.

Method

  1. Rinse and drain the legume mix, then set aside.
  2. Prepare the vegetables: Finely chop the onion and mince or press the garlic.
  3. In a pot, sweat the onion and garlic in the oil over medium heat until softened, about 4 min. Add the legume mix, mustard, cayenne pepper and oregano. Cook 1 min with stirring. Add the tomatoes, frozen vegetables, broth and water.
  4. Bring to a boil, reduce the heat, cover and simmer for about 35 min or until the legumes are cooked. Adjust the seasoning and serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (290g)

Amount

% DV*

* DV = Daily Value

Calories

210

Fat

3 g

5 %

Saturated 0.3 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

270 mg

11 %

Carbohydrate

35 g

12 %

Fibre

8 g

31 %

Sugars

4 g

Protein

14 g

Vitamin A

25 %

Vitamin C

20 %

Calcium

6 %

Iron

35 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 1 serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ¾ serving

More info

Claims

Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Saturated Fat
Source of :
Calcium, Pantothenic Acid, Selenium, Vitamin B2, Vitamin C, Vitamin E, Vitamin K
Good source of :
Copper, Niacin, Vitamin B1, Vitamin B6, Zinc
Excellent source of :
Fibre, Folacin, Iron, Magnesium, Manganese, Phosphorus, Potassium, Vitamin A
Diet-related health claims :
Heart-healthy

More info


This recipe is in the following categories: Beans/Legumes | Vegetables | Main courses/Entrées | Soups | Diabetes-friendly | Halal | Heart-healthy | High Fibre | High Iron | Kosher | Low Cholesterol | Low Saturated Fat

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