Winter Vegetable Soup
(makes 6 servings)
| 1 | tablespoon (15 ml) olive oil |
| 1/2 | pound (240 g) leeks, trimmed, split in half lengthwise and well rinsed |
| 1 | medium white onion, 5 ounces (150 g), chopped |
| 1/2 | pound (240 g) carrots, peeled and thinly sliced on the diagonal |
| 2 | large celery ribs, thinly sliced on the diagonal |
| 2 | tablespoons (25 g) dried lentils |
| 2 | tablespoons (25 g) dried split peas |
| 2 | tablespoons (25 g) dried small white beans |
| 1 | teaspoon (5 ml) crushed dried thyme |
| 1/2 | teaspoon (2.5 ml) freshly ground pepper |
| 2 | quarts (2 l) low-sodium canned chicken or vegetable broth |
| 1 | 14 1/2-ounce (435 g) can no salt added plum tomatoes, drained and coarsely chopped |
| 4 | ounces (120 g) fresh spinach, well rinsed and tough stems discarded |
- In a large soup pot, heat oil over medium-low heat. Thinly slice cleaned leeks and add to pot along with the onion. Cook, stirring, until vegetables wilt, about 5 minutes.
- Add remaining ingredients except tomatoes and spinach. Bring to a boil. Reduce heat and simmer, covered, for 45 minutes, stirring occasionally.
- Add tomatoes and continue to simmer, covered, for another 15 minutes, until white beans are tender. Add spinach and simmer, uncovered, until wilted, about 3 minutes, stirring.
- Ladle into soup bowls and serve.
| Per serving: | 144 calories (17% calories from fat), 8 g protein, 3 g total fat (0.4 g saturated fat), 23 g carbohydrate, 7 g dietary fiber, 0 cholesterol, 110 mg sodium |
| Diabetic exchanges: | 1/2 lean meat, 1 1/2 carbohydrate (1/2 bread/starch, 3 vegetable) |
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