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Friday, October 16, 2015

[Healthy_Recipes_For_Diabetic_Friends] Spicy Vegetable Soup - 40g Carbs, 10 Fiber, 0g Added Sugars

Spicy Vegetable Soup - 40g Carbs, 10 Fiber, 0g Added Sugars

From: EatingWell - The EatingWell Healthy in a Hurry Cookbook (2006)
Fresh basil adds a bright spark to this vinegary, vegetable-stuffed soup, full of the traditional flavors of the Mediterranean. Alternatively, pesto adds a nutty richness to the soup.
Active Time: 30 min
Total Time: 40 min
Servings: 4
Serving Size: about 2 1/4 cups each

Nutrition Profile - Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High calcium | High fiber | High potassium | Gluten free

2 Tbsp extra-virgin olive oil
1 large onion, diced
1-3 tsp hot paprika, or to taste
2 14 oz cans vegetable broth
4 medium plum tomatoes, diced
1 medium yellow summer squash, diced
2 cups diced cooked potatoes, (see Ingredient note)
1 1/2 cups green beans, cut into 2-inch pieces
2 cups frozen spinach, (5 ounces)
2 Tbsp sherry vinegar OR red-wine vinegar
1/4 cup chopped fresh basil, or prepared pesto

Heat oil in a Dutch oven over medium heat. Add onion, cover and cook, stirring occasionally, until beginning to brown, about 6 minutes. Add paprika and cook, stirring, for 30 seconds. Add broth, tomatoes, squash, potatoes and beans; bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, until the vegetables are just tender, about 12 minutes. Stir in spinach and vinegar; continue cooking until heated through, 2 to 4 minutes more. Ladle soup into bowls and top with fresh basil or a dollop of pesto.

Make Ahead Tip: Cover and refrigerate for up to 2 days.

Ingredient Note: Convenient cooked and diced potatoes can be found in the refrigerated section of the produce and/or dairy department of the supermarket.

Servings: 4
Serving Size: about 2 1/4 cups each
Nutrition per Serving: 253 Calories, 8g Fat, 1g Sat, 5g mono, 0mg Cholesterol, 40g Carbs, 10 Fiber, 0g Added Sugars, 9g Protein. 485mg Sodium, 1,032mg Potassium

Nutrition Bonus: Vitamin A (270% daily value), Vitamin C (60% dv), Folate (44% dv), Potassium (30% dv), Calcium (20% dv), Iron (20% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 1 starch, 3 vegetable, 1 1/2 fat