Diet Soup - or Not - It's Great Anytime |
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Prep Time: 15 Minutes Cook Time: 55 Minutes |
Ready In: 70 Minutes Servings: 6 |
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Created this version for my husband, and it helped him get his weight down quickly, plus helps him keep his weight down. He does moderate low-carb in the morning and for lunch, has a bowl of this for dinner, followed by a 250-350 calorie frozen entre. He also has a bowl of mixed fruit later in the evening if he wants a snack, or a cup of fruited Greek yogurt. At his heaviest, he lost 15 lbs. in the first 3 weeks and then his continued loss leveled to about 2 lbs. per week. But, we like the soup so much that I make it even when both of us have our weight in check! Ingredients:
1 medium onion, chopped |
1 large green pepper, chopped |
2 large carrots, chopped |
1 celery heart, chopped |
2 medium summer squash, chopped |
1 small zucchini, chopped |
1 tablespoon olive oil |
64 ounces low sodium chicken broth |
1 (11 1/2 ounce) can low-sodium v-8 vegetable juice |
1 (14 1/2 ounce) can low-sodium diced tomatoes |
1 (15 1/2 ounce) can small white beans, rinsed |
1/2 teaspoon crushed garlic (to taste) |
2 teaspoons italian seasoning |
2 bay leaves |
1/4 teaspoon ground black pepper |
2 chicken bouillon cubes (optional) |
1 (14 1/2 ounce) can low-sodium french style green beans |
1 (14 1/2 ounce) can low-sodium wax beans |
1 (8 1/2 ounce) can low-sodium peas |
2 cups fresh baby spinach (optional) |
Directions:
1. Saute chopped vegetables (except squash & zucchini) in 1 tablespoon of olive oil over medium heat for 5 minutes.
2. Add chicken broth, V-8 juice (can substitute 8 oz. tomato sauce, if necessary), diced tomatoes, white beans, crushed garlic, Italian seasoning, bay leaves, black pepper, and (if using) chicken bouillon cubes. Bring to a boil, reduce heat and simmer for 30 minutes.
3. Add diced squash and zucchini and continue simmering for 15 minutes.
4. Add French-style green beans, wax beans, and peas and simmer for 5 minutes.
5. Remove from heat, and if including baby spinach, stir it into the soup while the soup is hot so it will wilt into the soup before serving or storing.
6. Variations for individual bowls:.
7. Garnish with 1 teaspoon of parmesan cheese for extra flavor.
8. Pasta Fagioli variation - add 2 tablespoons of cooked elbow or other small pasta and 1 tablespoon of parmesan cheese before re-heating to simulate Pasta Fagioli for a main course serving.
9. Southwest variation - add 1/4 teaspoon chili powder, 1/4 tsp cumin, 1 tablespoon leftover canned corn, and a dash of cayenne or 1 teaspoon of picante sauce before reheating.
10. Indian Curry variation - add 1/2 teaspoon curry powder and 1 tablespoon plain low-fat yogurt before reheating.
11. Elevate any version to a main course serving by adding a little leftover cooked chicken, pork, or ham before reheating.
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