Country-Style Vegetable Soup

1 Reviews
100% would make this recipe again

A comforting soup that is ready in no time.

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Preparation : 5 min Cooking : 35 min
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, low-sodium 500 mL
3 cups water 750 mL
ground pepper to taste [optional]
1 pinch salt [optional] 0.2 g

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

220

Fat

3 g

5 %

Saturated 0.4 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

70 mg

3 %

Carbohydrate

36 g

12 %

Fibre

8 g

31 %

Sugars

4 g

Net Carbs

28 g

Protein

15 g

Vitamin A

26 %

Vitamin C

20 %

Calcium

6 %

Iron

37 %
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

1 Reviews (1 with rating only) 100% 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

This recipe is in the following categories

Beans/Legumes | Vegetables | Soups | Main courses/Entrées | High Iron

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