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Рецепт A Wonderful, Easy to Make, Summertime Garden Vegetable Soup
by Skinny Kitchen with Nancy Fox

A Wonderful, Easy to Make, Summertime Garden Vegetable Soup

What 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.

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Подготовка: США American
Приготовление: Порций: 10 cups

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

  1. 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.
  2. Stir in onions, carrots, zucchini and yellow squash. Cover and simmer until vegetables are tender about 25-30 minutes.
  3. Stir in spinach and corn. Add fresh ground pepper, to taste. Remove from heat and discard bay leaves.
  4. Serve at once or store in the fridge. This soup freezes great.
  5. Shopping Tips
  6. Most supermarkets carry vegetable broth in a 4-cup (32 oz) carton. We used the brand, Organics, sold at Vons/Safeway. Trader Joe’s sells an organic one that’s a little lower in sodium. It’s not their reduced-sodium one but their regular organic broth. Swanson’s also makes a vegetable broth but it’s the highest in sodium.
  7. Pearl barley can be found in the aisle where rice and dried beans are sold.