Country-Style Vegetable Soup

15 Reviews
93% would make this recipe again

A comforting soup that is ready in no time.

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Preparation : 5 min Cooking : 35 min
210 calories/serving

Ingredients

1 tbsp canola oil 15 mL
1 onions, finely chopped 200 g
2 cloves garlic, pressed or minced
1 1/2 cup dry legume mix 260 g
1 tbsp mustard powder 7 g
1/4 tsp cayenne pepper 1 g
1/2 tsp dried oregano 0.4 g
3/4 cup canned tomatoes (diced) 200 g
220 g frozen vegetable mix
2 cups chicken broth 500 mL
3 cups water 750 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

If you cant'find a dry legume mix at your grocery store, you can make one yourself by mixing 50% grenn lentils with 50% split peas.

It is not necessary to soak the legume mix in advance.

Method

  1. Rinse and drain the legume mix, then set aside.
  2. Prepare the vegetables: Finely chop the onion and mince or press the garlic.
  3. In a pot, sweat the onion and garlic in the oil over medium heat until softened, about 4 min. Add the legume mix, mustard, cayenne pepper and oregano. Cook 1 min with stirring. Add the tomatoes, frozen vegetables, broth and water.
  4. Bring to a boil, reduce the heat, cover and simmer for about 35 min or until the legumes are cooked. Adjust the seasoning and serve.

Nutrition Facts Table

per 1 serving (290 g)

Amount

% Daily Value

Calories

210

Fat

3 g

5 %

Saturated 0.3 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

270 mg

11 %

Carbohydrate

35 g

12 %

Fibre

8 g

31 %

Sugars

4 g

Net Carbs

27 g

Protein

14 g

Vitamin A

26 %

Vitamin C

20 %

Calcium

6 %

Iron

36 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Phosphorus, Potassium, Vitamin A
Good source of  :
Copper, Niacin, Vitamin B1, Vitamin B6, Zinc
Source of  :
Calcium, Pantothenic Acid, Selenium, Vitamin B2, Vitamin C, Vitamin E, Vitamin K
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables 1 ½
Meat and Alternatives 1 ½
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

15 Reviews (15 with rating only) 93% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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