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Country-Style Vegetable Soup

4 Reviews
75% would make this recipe again

A comforting soup that is ready in no time.

Preparation : 5 min Cooking : 35 min
210 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy

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 vegetable broth, low-sodium 500 mL
3 cups water 750 mL
ground pepper to taste [optional]
salt [optional]

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

per 1 Serving (290g)

Amount

% Daily Value

Calories

210

Fat

3 g

5 %

Saturated 0.3 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

70 mg

3 %

Carbohydrate

36 g

12 %

Fibre

8 g

32 %

Sugars

5 g

Protein

14 g

Vitamin A

26 %

Vitamin C

20 %

Calcium

6 %

Iron

37 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ¾ serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat, Sodium
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  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables 1 ½
Meat and Alternatives 1 ½
Fats ½

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Members' Reviews

4 Reviews (4 with rating only ) 75% would make this recipe again