Hearty Vegetable Soup 2 from Healthy Diabetic Recipes

Hearty Vegetable Soup 2 Recipe

Recipe Ingredients:

1 cup quick-cook barley
2 tbsp olive oil
1 bunch leeks, (1 lb.), white part only, sliced
2 portobello mushrooms, (8 oz.), diced
7 1/2 cups fat-free chicken broth
5 medium carrots, cut into strips
3/4 tsp salt
1/4 tsp thyme
1/8 tsp freshly ground pepper
2 cups peeled, diced butternut squash
1 medium zucchini, (8 oz.), diced
1 large bunc spinach, (1 lb.)
freshly grated parmesan cheese, optional
1 thin breadsticks, optional

Recipe Instructions:

1. Cook quick-cook barley according to package directions.

2. Meanwhile, heat oil in Dutch oven over medium-low heat. Cook leeks 10 minutes, stirring occasionally, until softened. Add mushrooms and cook 5 minutes more. Add broth, carrots, salt, thyme and pepper. Bring to simmer over medium-high heat. Reduce h!
eat to medium and stir in squash and zucchini; simmer 8 to 10 minutes, until vegetables are tender. Stir in spinach and barley; continue simmering until spinach wilts. Serve with Parmesan and breadsticks, if desired.

Per Serving Daily Goal Calories 285 2,000 (F), 2,500 (M) Total Fat 6 g 60 g or less (F), 70 g or less (M) Saturated Fat 1 g 20 g or less (F), 23 g or less (M) Cholesterol 0 mg 300 mg or less Sodium 1,033 mg 2,400 mg or less Carbohydrates 50 g 250 g or more !
Protein 12 g 55 g to 90 g Calcium 156 mg 1,000 mg

Notes: Take advantage of the huge assortment of fresh, seasonal vegetables on the market—they can be a dieter's best friend.

Prep time: 20 to 25 minutes Cooking time: 30 to 32 minutes Easy, low-fat, low-calorie

Copyright © 1998, 1997 Meredith Corporation. All Rights Reserved.

MC formatted by Barb at PK using MC Buster 2.0f & SNT on 6/11/98

Servings: 6

“Food for all is a necessity. Food should not be a merchandise, to be bought and sold as jewels are bought and sold by those who have the money to buy. Food is a human necessity, like water and air, it should be available.”

~ Pearl Buck (1892-1973) American Nobel Prize winning author.

 

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