Navy Vegetable Soup With Tortilla Crisps from Healthy Diabetic Recipes

Navy Vegetable Soup With Tortilla Crisps Recipe

Recipe Ingredients:

1 cup dried navy beans, sorted, rinsed
3 cups water
1 tsp salt, divided
1 lb leeks - (abt 2), cut 1/2" pieces
3/4 lb unpeeled new potatoes
2 cups sliced button mushrooms
1 1/2 cups thinly-sliced carrots
6 cups Vegetable Stock, (see below)
1 1/2 tsp dried thyme leaves
1 bay leaf
1/2 tsp freshly-ground black pepper
2 corn tortillas - (6" dia)
2 tsp olive oil
1/4 tsp garlic salt
2 medium tomatoes, seeded, chopped
=== VEGETABLE STOCK ===
2 medium onions
2 tbsp vegetable oil
2 leeks, cleaned
3 celery ribs, cut 2" pieces
8 cups cold water
6 medium carrots, cut 1" pieces
1 turnip, (optional), peeled,
and cut into chunks
2 garlic cloves, peeled, crushed
4 parsley sprigs
1 tsp dried thyme leaves, crushed
2 bay leaves

Recipe Instructions:

Place beans in large saucepan. Add water. Bring to a boil over high heat. Cover and remove from heat. Let stand 30 minutes.

Return to a boil over high heat. Reduce heat to low. Cover and simmer 30 minutes; stir in 1/2 teaspoon salt. Cover and simmer 1 hour more; drain.

Add leeks, potatoes, mushrooms, carrots, stock, thyme, bay leaf, remaining 1/2 teaspoon salt and pepper to Dutch oven. Bring to a boil over high heat. Reduce heat to low. Cover and simmer 25 minutes. Add bean mixture and cook 5 minutes. Remove bay leaf; discard.

Preheat oven to 425 degrees. Brush tortillas on both sides with oil; sprinkle top of each with garlic salt. Cut into 1/4-inch-wide strips. Arrange on baking sheet; bake 10 to 12 minutes or until crisp. Cool.

Ladle soup into shallow soup bowls; sprinkle evenly with tomato and tortilla crisps.

For the Vegetable Stock: Trim tops and roots from onions, leaving most of dried outer skin intact; cut into wedges.

Heat oil in stockpot or 5-quart Dutch oven over medium-high heat until hot. Add onions, leeks and celery; cook and stir 5 minutes or until vegetables are limp but not brown.

Add water, carrots, turnip, garlic, parsley, thyme, pepper and bay leaves. Bring to a boil over high heat. Reduce heat to medium-low; simmer, uncovered, 1 1/2 hours.

Remove from heat. Cool slightly and strain through large sieve or colander to remove vegetables and herbs. Press vegetables lightly with slotted spoon to remove excess liquid; discard vegetables.

Use immediately or refrigerate stock in tightly covered container up to 2 days or freeze stock in batches in freezer containers for several months. (Makes about 7 cups stock)

This recipe yields 8 (1 1/4-cup) servings.

Exchanges Per Serving: 2 1/2 Starch, 1 Fat.

Nutrition Facts: Calories 222; Calories from Fat 15%; Total Fat 4g; Saturated Fat 1g; Protein 10g; Carbohydrates 39g; Cholesterol 0mg; Sodium 423mg; Dietary Fiber 10g.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 8

"When treasures are recipes they are less clearly, less distinctly remembered than when they are tangible objects. They evoke however quite as vivid a feeling-that is, to some of use who, considering cooking an art, feel that a way of cooking can produce something that approaches an aesthetic emotion. What more can one say? If one had the choice of again hearing Pachmann play the two Chopin sonatas or dining once more at the Cafe Anglais, which would one choose?"

~ Alice B. Toklas

 

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