Tuscan Vegetable Soup - 24g Carbs, 7g Fiber
From: WebMD Recipe from the WebMD Weight Loss Clinic
1 Tbsp olive oil
1 1/2 cups finely chopped onion (about 1 large)
1 1/2 tsp dried thyme (2 Tbsp of chopped fresh thyme can be used)
3 tsp minced garlic
4 cups coarsely chopped green cabbage
14.5oz can Italian-style stewed tomatoes
2 cups sliced celery
2 cups diced (1/2-inch pieces) carrots or baby carrots
8 cups low sodium chicken broth (vegetable broth can be substituted)
3 cups diced (1/2-inch pieces) potato
1/2 cup chopped fresh basil
3 cups half-slices of zucchini (cut zucchini in half, then cut into slices)
15oz can red kidney beans (white kidney beans can be substituted), rinsed
and drained
Garnish: Shredded Parmesan cheese (about a tablespoon per serving)
1. Heat olive oil in large, nonstick saucepan over medium heat. Add the
onion, thyme, and garlic and saute about 3-5 minutes.
2. Stir in the cabbage pieces, the canned, stewed tomato (including
liquid), celery, and carrots and saute 8-10 minutes. Stir in the
chicken broth, potatoes, fresh basil, zucchini, and kidney beans
and bring back to a boil. Reduce heat to simmer, cover saucepan,
and let simmer about an hour.
3. Spoon into soup bowls and top each serving with a tablespoon
of Parmesan cheese.
12 small bowls of soup OR 6 large bowls
Nutrition per Serving: WITHOUT Parmesan cheese (if 12 per recipe):
138 Calories, 17% Calories from Fat, 3g Fat (0.9g Saturated Fat),
3mg Cholesterol, 7g Protein, 24g Carbs, 7g Fiber, 113mg Sodium
Per serving WITH Parmesan cheese (if 12 per recipe):
168 Calories, 25% Calories from Fat, 5g Fat (2.4g Saturated Fat),
11mg Cholesterol, 10g Protein, 24g Carbs, 7g Fiber, 241mg Sodium
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