Country-Style Vegetable Soup

1 Reviews
100% would make this recipe again

A comforting soup that is ready in no time.

This recipe is incompatible with your food profile

Preparation : 5 min Cooking : 35 min
220 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

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

Show Tips

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

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.