Vegetable Soup - 23g Carbs, 7g Fiber
From: www.diabeticlifestyle.com
Prep time: 20 minutes
Cook time: 1 hour
Total: 1 hour 20 minutes
Servings: 6
1 Tbsp olive oil
1/2 lb leeks, trimmed, split in half lengthwise and well rinsed
1 medium white onion, chopped
1/2 lb carrots, peeled and thinly sliced on the diagonal
2 large celery ribs, thinly sliced on the diagonal
2 Tbsp dried lentils
2 Tbsp dried split peas
2 Tbsp dried small white beans
1 tsp crushed dried thyme
1/2 tsp freshly ground pepper
2 quarts low-sodium canned chicken or vegetable broth
1 (14 1/2oz can) no salt added plum tomatoes, drained and coarsely chopped
4 ounces fresh spinach, well rinsed and tough stems discarded
In a large soup pot, heat oil over medium-low heat.
Add leeks and onion to pot . 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.
Servings: 6
Nutrition per Serving:
144 Calories, 17% Calories from Fat, 8g Protein, 3g Total Fat,
0.4g Saturated Fat, 23g Carbs, 7g Dietary Fiber, 0 Cholesterol,
110mg Sodium
Diabetic exchanges: 1/2 lean meat, 1 1/2 carbohydrate (1/2 bread/starch,
3 vegetable)
