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Рецепт Hearty and Healthy Vegetable Bean Soup

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0 голосов | 606 визитов
Порций: 12

Ингредиенты

  • 1-2 teaspoons vegetable oil
  • 1 onion, chopped
  • 4 garlic cloves, minced
  • 1 carrot, sliced
  • 2 celery ribs, sliced
  • 2 medium potatoes, diced
  • 1 medium zucchini, sliced
  • 12 cups water
  • 1 cup dried white beans
  • 1 cup dried black beans
  • 1 cup dried pinto beans
  • 1 cup dried lentils
  • 4 teaspoons salt
  • 1 teaspoon ground pepper
  • 4 teaspoons dried oregano
  • 2 teaspoons ground cumin
  • 1 teaspoon garlic powder
  • 2 teaspoons turmeric (optional)
  • 1 - 28 oz can crushed tomatoes
  • 1 cup alphabet pasta, small pasta, quinoa, couscous or rice
  • In a very large stock pot, heat the oil over medium high heat. Add the onions and garlic, and cook for 4-5 minutes, or until they begin to brown:
  • Add the carrot, celery, potatoes and zucchini, and cook for an additional 4-5 minutes:
  • Add the water, beans, lentils, salt, pepper, oregano, cumin, garlic powder, turmeric and crushed tomatoes and bring to a boil:

Nutrition Facts

Amount Per Serving %DV
Serving Size 433g
Recipe makes 12 servings
Calories 285  
Calories from Fat 15 5%
Total Fat 1.73g 2%
Saturated Fat 0.28g 1%
Trans Fat 0.02g  
Cholesterol 0mg 0%
Sodium 891mg 37%
Potassium 1337mg 38%
Total Carbs 52.45g 14%
Dietary Fiber 15.1g 50%
Sugars 2.61g 2%
Protein 17.22g 28%
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