October 09 - Garden Vegetable Soup
| Nutritional Analysis per Serving | |
|---|---|
| Glycemic Index | 28 |
| Glycemic Load | 3 |
| Calories | 85 |
| Protein | 4 1/2 grams |
| Animal Protein | 0 |
| Vegetable Protein | 1 1/2 |
| Carbohydrates | 14 1/2 grams |
| Dietary Fiber | 4 grams |
| Net Carbohydrate | 11 grams |
| Fat | 0 |
| Saturated Fat | 0 |
| Cholesterol | 0 |
| Sodium | 24 mg |
| Exchanges | 1/2 starch, 2 vegetable |
Each month we will feature a recipe from The Complete Idiot's Guide to Terrific Diabetic Meals written by Lucy Beale, Barbara Forsberg and Joan Clark, MS, RD, CDE.
Garden Vegetable Soup
Prep Time: 10 minutes
Cook Time: 30 to 40 minutes
Serves: 8
Serving Size: 1 1/2 cups
Ingredients
- 2 large tomatoes, diced
- 2 medium onions, thinly sliced
- 3 garlic cloves, minced
- 1 (10-oz.) pkg. frozen peas, thawed
- 1 (10-oz) pkg. frozen lima beans, thawed
- 2 TB. finely chopped fresh basil
- 1/2 cup finely chopped fresh parsley
- 1/2 tsp. freshly ground black pepper
- 4 cups zucchini, sliced 1/4-inch thick
- 2 cups low-salt chicken broth
- 1/2 tsp. dried oregano
Layer tomatoes, onions, garlic, peas, lima beans, basil, oregano, parsley, pepper, and zucchini in a 6-quart pot. Add chicken broth. Cook, covered, over medium heat for 20 minutes. Stir, and cook an additional 10 to 15 minutes or until vegetables are tender. Ladle hot soup into bowls.
Palate Preview
A fresh-tasting vegetable soup. It clocks in as low calorie at just 85 calories for 1 1/2 cups of soup. Serve with lunch or dinner, and you have two servings of vegetables.
