October 11, 2013

Healthy, Hearty Soups

Healthy, Hearty Soups

A steaming bowl of soup is great for a rainy weekend ahead ? and with the right ingredients, it can be a healthy option, too.

Trinity Soup
Serves 8

Ingredients:
- 1 cup pinto beans
- 6 cups spring water
- 5 cloves garlic, chopped
- 1/2 red onion, chopped
- 11/2 cups fresh corn kernels
- 2 cups fresh string beans
- 4 cups zucchini (thick slices)
- 1/2 sprig cilantro or parsley

Directions:
Cook beans in water until tender; add garlic and onion during the last 15 minutes of cooking. Add all other ingredients and simmer slowly until the string beans are tender. Refrigerates well and can be frozen.

Nutrient Analysis:
- Calories: 303
- Protein: 19 g
- Carbs: 56 g
- Total Fat: 1 g
- Sat Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 21 mg
- Fiber: 14 g

Green Pea Soup
Serves 10

Ingredients:
- 2 cups split green peas
- 10 cups stock
- 1 large onion, diced
- 1 clove garlic, chopped
- 2 stalks celery, sliced
- 2 carrots, sliced
- 2 potatoes, cubed
- 1 bay leaf
- 1/4 tsp thyme
- 1/4 tsp basil
- 1 tsp salt

Directions:
Cook peas in stock with bay leaf until they are tender and mushy, about 6 hours. Add seasonings and vegetables and cook about 20 minutes, until vegetables are tender. Turn heat down and simmer for a half hour or so to let the flavors blend.

Nutrient Analysis:
- Calories: 292
- Protein: 18 g
- Carbs: 49 g
- Total Fat: 3 g
- Sat Fat: 1 g
- Cholesterol: 7 mg
- Sodium: 605 mg
- Fiber: 12 g

 ? Recipes (excluding nutrient analyses) provided by and used with permission from Debora A. Robinett, MA, RD, CD

 
John Smith
John Smith

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