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Sunday, October 28, 2012

Herbed Vegetable Soup

Yield: Serves 4

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You may want to salt this soup recipe, but before doing so, taste it first and satisfy your cravings with the subtler flavors in this basic vegetable soup. In this recipe, I also have included a low-sodium tomato juice which is usually made with a type of potassium that delivers a salt-like flavor. Salt substitutes have the same potassium compound. This is a great basic soup for adding all sorts of other ingredients. Create and enjoy!


1 cup celery, diced
1 ½ cup onions, diced
1 cup carrot, diced
½ cup parsnip, diced (or added carrots)
1 Tbsp olive oil, pure
3 cups water
1 ½ cup tomato juice, low salt
1 cup diced potato
2 tsp fine herb blend
1/8 teaspoon pepper
1 cup chopped spinach or escarole (optional)

Heat a heavy-bottomed pot on a medium-low heat. Add olive oil, and cook the celery, onion and carrots on a low heat. Cook until the onion and celery are translucent. Add water, potato and 1 teaspoon of fine herb blend and tomato juice. Raise heat and bring to boil. Lower heat and simmer until potatoes are tender (about 30 minutes). Add the second teaspoon of fine herb blend and optional chopped greens, simmer for another five minutes. Serve.

Option: With pancetta: Replace olive oil in first step with 2-3 strips of bacon or pancetta. Cook in pan about two minutes before adding vegetables. Remove from pan before adding liquid. Garnish the soup with the chopped bacon or pancetta.

Get this heart healthy recipe and more! Click here for details!


Nutrition Facts Per Serving (without bacon): Calories 132; Protein 3g; Carbohydrates 23g; Total Fiber 5g; Soluble Fiber 1g; Sugar 1g; Total Fat: 4g; Saturated Fat <1g; Monounsaturated Fat 2.5g; Polyunsaturated Fat >1g, Trans Fat 0g; Omega-3 0:; Cholesterol 0mg; Calcium 50mg; Iron 7mg; Magnesium 72mg, Potassium 800mg; Sodium 170mg.

Nutrition Facts Per Serving (with bacon): Calories 128; Protein 5g; Carbohydrates 23g; Total Fiber 5g; Soluble Fiber 1g; Sugar 1g; Total Fat: 3g; Saturated Fat 1g; Monounsaturated Fat 1g; Polyunsaturated Fat 1g, Trans Fat 0g; Omega-3 0; Cholesterol 0mg; Calcium 50mg, Iron 7mg; Magnesium 72mg, Potassium 800mg; Sodium 270mg.



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