Hearty Vegetable Soup
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If you aren't taking this on your trip, enjoy it at home garnished with chopped green onions and sour cream.
Servings: 10 cups (2.5 L), or 4 to 6 servings
Ingredients:
| Nutritional Info | |
| per each of 6 servings: about | - |
| cal | 178 |
| pro | 6 g |
| total fat | 4 g |
| sat. fat | trace |
| 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% |
Suggested Recipes
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1 tbsp (15 mL) canola oil
1 onion, diced
1 cup (250 mL) each chopped carrot and sliced celery
2 cloves garlic, minced
1/2 tsp (2 mL) dried oregano
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) each ground cumin and 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) chickpeas, drained and rinsed
1 each bay leaf and cinnamon stick
2 tsp (10 mL) paprika
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
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