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vegetable soup recipe
looking for a soup recipe that is very filling, low in sodium, has a decent amount of protein and contains essential minerals (magnesium, potassium and calcium). thanks!
Thu. Aug 23, 10:19am
Make it yourself!!
Put in a pot the veggies that you like. Start with dry beans (not salty, like canned ones) - if you cook them all day, they really don't need to be soaked first. Add vegetables like spinach, that have lots of nutrients, and also will add flavor. Tomatoes also add a good amount of flavor. Particularly if you add them w/o the skin, they pretty much turn into liquid when cooked for awhile. Less salty than adding tomato sauce. Stay away from the bouillion if you want it to be low sodium. Broccoli, carrots, and peas go well in soup. If you aren't a vegetarian, add some chicken on the bone, to add flavor, or some chunks of beef. You can add some whole wheat pasta towards the end, too, if that'll make it more filling for you.
Thursday, August 23, 2007, 10:47 AM
The poster above has some great suggestions..
Onion and shallots are two of the best ways to add flavor without salt. A bit of balsamic and/or lemon juice will give some really nice flavor, and don't forget to add a bay leaf or two (remove after the initial cooking time).
Thursday, August 23, 2007, 11:22 AM
saute onion. Add chopped carrot and celery, saute a few minutes . Add veggie broth, chicken broth, or tomato juice and some water (how much you want to make? Add about 4-6 cups of fluid for about 6 servings of soup). Add chopped vegetables, such as green beans or zucchini. Cook one chopped potato in with soup. Add beans (cook dry bean in crock pot or pressure cooker, add after cooking, 1 cup or so, or use canned beans--you can get the low salt/no salt variety, try kidney beans in soup). You can add spinach leaves or chopped cabbage at the end (so it doesn't cook too long, it gets bitter and that funny smell). Add garlic and herbs right before serving for flavor and for vitamins/nutrients (like italian blend with zucchini). Leave as is for a veggie soup (1 point per bowl for the potato and oil you used to saute the onion). You can add corn and stuff too, but add more points for corn or peas. Freezes great in portion sized plastic containers.
If you want to doll it up a bit, add some elbow macaroni (don't cook till too soft)when you add the chopped veggies. You can add cooked cubed chicken or beef then too. Top with parmesan and eat with french bread, and call it minestrone. Freezes great when the macaroni is slightly al dente.
A good bowl of soup, even a creamy broccoli or something like that, is usually only 2-3 points for a bowl. Replace a meal with a bowl of soup is an easy way to cut calories.
Thursday, August 23, 2007, 5:09 PM
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