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Add a photoWhat a delicious, healthy, vegan vegetarian soup! This full bodied soup is a great way to get your dose of veggies. Kids love it too! Along with all the summer veggies, we’ve added some whole grain, fiber rich barley. The skinny on 1 cup of soup is 74 calories, 0 grams fat and 2 Weight Watchers POINTS PLUS. Make a pot and enjoy it all week long or freeze some to enjoy at a moments notice. One thing we know for sure, it’s one of the healthiest ways to start your meal or enjoy as a snack.
Ингредиенты
- 8 cups vegetable broth, see shopping tip
- 2 cups water
- ½ cup pearl barley, see shopping tip
- 2 bay leaves
- 1 tablespoon reduced-sodium soy sauce
- ½ tablespoon dried thyme
- 2 teaspoons fresh garlic, minced
- ½ teaspoon dried sage
- ¼ teaspoon ground cumin
- 1½ cups onions, chopped
- 1 cup carrots, diced
- 1 cup zucchini, diced
- 1 cup yellow squash, diced
- 2 cups fresh spinach, packed
- 1 cup fresh corn, cut from the cob (about 2 cobs)
- Fresh ground pepper, to taste
Инструкции
- In a large pot, add the broth, water, barley, bay leaves, soy sauce, thyme, garlic, sage and cumin. Bring to a boil. Reduce heat to simmer, cover and cook for 1 hour.
- Stir in onions, carrots, zucchini and yellow squash. Cover and simmer until vegetables are tender about 25-30 minutes.
- Stir in spinach and corn. Add fresh ground pepper, to taste. Remove from heat and discard bay leaves.
- Serve at once or store in the fridge. This soup freezes great.
- Shopping Tips
- Most supermarkets carry vegetable broth in a 4-cup (32 oz) carton. We used the brand, Organics, sold at Vons/Safeway. Trader Joeâs sells an organic one thatâs a little lower in sodium. Itâs not their reduced-sodium one but their regular organic broth. Swansonâs also makes a vegetable broth but itâs the highest in sodium.
- Pearl barley can be found in the aisle where rice and dried beans are sold.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 313g | |
| Recipe makes 10 servings | |
| Calories 70 | |
| Calories from Fat 3 | 4% |
| Total Fat 0.32g | 0% |
| Saturated Fat 0.07g | 0% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 860mg | 36% |
| Potassium 202mg | 6% |
| Total Carbs 15.67g | 4% |
| Dietary Fiber 2.8g | 9% |
| Sugars 3.81g | 3% |
| Protein 2.07g | 3% |
