Garden Harvest Vegetable Soup
Calories 202 (26% from fat)
Fat 6 gram
Saturated Fat 1 gram
Trans Fat 0 gram
Cholesterol 2 mg.
Sodium 275 mg.
Carb. 33 gram
Fiber 5 gram
Sugar 5 gram
Sugar Alcohol 0 gram
Protein 6 gram
Ingredients
1 Tbsp. olive oil
2 carrots (approximately 7 inches long), diced
1 leek, white part only, sliced
2 celery stalks (approximately 7 inches long), diced
3 medium red potatoes (about 7.5 ounces each), quartered
2 garlic cloves (2 tsp.), minced
1 1/2 tsp. thyme, fresh
1 cup baby spinach
1/4 tsp. salt
1/4 tsp. black pepper, ground
1 tsp. red pepper flakes
9 cups water
2 small zucchini (about 4.2 ounces each), chopped
1 cup green beans, chopped
1/2 cup (2 ounces) ditalini pasta (or other small pasta)
2 plum or Italian tomatoes (about 2.2 ounces each), deseeded and chopped
Basil Mixture
1 Tbsp. olive oil
1 cup fresh basil leaves
3 Tbsp. parmesan cheese, grated
1/4 tsp. salt
1/4 tsp. black pepper, ground
This recipe was sent to use from fans of the Sparkpeople.com website. Our tasting panel liked it, but a few were put off by it's spiciness. You can change that by simply skipping or reducing how many red pepper flakes you add to the pot. Enjoy all the vegetables in this filling dish.
1. Heat a heavy bottomed large sauce pan or stock pot on medium heat. Once warm, add olive oil, carrots, leek and celery. Cook for 5 minutes, stirring occasionally.
2. Put the cut potatoes in a microwave and "pre-cook" them for 4 minutes on high. This way they will be ready to finish off in the soup.
3. Stir garlic and thyme in and cook for another 5 minutes.
4. Add potatoes, spinach, salt, red and black pepper. Cook for another 3 minutes. (If you don't like spicy meals, don't add the red pepper.)
5. Add water, zucchini, beans, pasta and tomatoes to the pot. Cook another 8 minutes.
6. While soup is cooking, put the olive oil, basil, grated parmesan, salt and black pepper into a small food processor and blend until smooth. Stir the basil mixture into the soup, just until combined, then serve.
Yield: 6 Servings (About 1 1/2 Cups Each)
You can freeze individual portions for easy re-heating later.
Microwave for approximately 3-4 minutes. Keep the container open a little to allow steam to escape.
