Hearty Vegetable Soup
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This recipe makes 6 servings
Nutritional Info |
|
|---|---|
| per each of 6 servings: about | - |
| cal | 178 |
| pro | 6 g |
| total fat | 4 g |
| sat. fat | 0 |
| carb | 33 g |
| fibre | 7 g |
| chol | 0 mg |
| sodium | 595 mg |
| % RDI: | - |
| calcium | 9 |
| iron | 21 |
| vit A | 78 |
| vit C | 68 |
| folate | 30 |
If you aren't taking this on your trip, enjoy it at home garnished with chopped green onions and sour cream.
Ingredients
- 1 tbsp canola oil
- 1 onion, diced
- 1 cup chopped carrots
- 1 cup chopped celery
- 2 minced cloves of garlic
- 1/2 tsp dried oregano
- 1/2 tsp salt
- 1/4 tsp ground cumin
- 1/4 tsp hot pepper flakes
- 1 small sweet potato, peeled and chopped
- 1 sweet green pepper, chopped
- 1 can (28 oz/796 ml) diced tomatoes
- 1 can (19 oz/540 ml) chick peas, drained and rinsed
- 1 bay leaf
- 1 cinnamon stick
- 2 tsp paprika
- 4 Cups (1L) water
Preparation
In Dutch oven, heat oil over medium heat; cook onion, carrot, celery, garlic, oregano, salt, cumin and hot pepper flakes, stirring occasionally, until softened, about 5 minutes.
Add sweet potato and green pepper; cook, stirring, for 3 minutes.
Stir in tomatoes, 4 cups (1 L) water, chickpeas, bay leaf, cinnamon stick and paprika; bring to boil. Reduce heat, cover and simmer until vegetables are tender, 20 to 25 minutes. Discard bay leaf and cinnamon stick. (Make-ahead: Let cool for 10 minutes; refrigerate in airtight container for up to 4 days.)
Add sweet potato and green pepper; cook, stirring, for 3 minutes.
Stir in tomatoes, 4 cups (1 L) water, chickpeas, bay leaf, cinnamon stick and paprika; bring to boil. Reduce heat, cover and simmer until vegetables are tender, 20 to 25 minutes. Discard bay leaf and cinnamon stick. (Make-ahead: Let cool for 10 minutes; refrigerate in airtight container for up to 4 days.)
Source : Canadian Living Magazine: March 2009
- Keywords : Soup; Heart-healthy; Vegetarian; Simmer; Celery; Carrots; Onions; Chickpeas; Tomatoes;
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