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Ингредиенты
- butter-flavored cooking spray
- 1 tsp extra virgin extra virgin olive oil
- 1 sm white onion finely minced
- 2 x garlic cloves minced
- 1 Tbsp. cumin curry blend (see recipe)
- 2 lrg Knorr's vegetable bouillon cubes
- 3 c. hot water
- 2 Tbsp. tomato paste or possibly less
- 14 ounce stewed tomatoes (canned)
- 1 x 6-ounce baking potato peel, dice
- 1 med carrot peel, dice
- 1 Tbsp. nutritional yeast flakes
- 8 ounce frzn baby lima beans
- 1 Tbsp. minced parsley for garnish salt and black pepper to taste
Инструкции
- 1. Place heavy-based 3-qt sauce pan over medium heat. Spray the bottom surface; add in the oil. When warmed, add in the onion and cook for 30 seconds. Add in the garlic and cumin-curry seasoning. Cook, stirring, for 1 minute.
- 2. Add in the water, bouillon, tomato paste, stewed tomatoes, diced potatoes and carrots. Heat over medium flame till bubble just start to surface. Cover; reduce heat to lowest and simmer for 45 min.
- 3. Stir in the nutritional yeast. Use a hand blender to puree about half the soup (leave some chunks).
- 4. Add in the lima beans. Cover and simmer over moderately-low setting for 8 min. Remove cover. Add in parsley; adjust pepper and salt or possibly allow each diner to add in their own seasoning. Serve warm.
- MENU: veggie burger, minced; lettuce shreds; wrapped in a warmed whole-wheat flour tortilla.
- Description: "Tomato onion soup with potato, carrot and lima beans - garlic and curry"
- Yield: 6 c.
- NOTES : Here's a healthier, spicier version of a soup of the week featured on the BBC site. Our recipe is basically the same as Somerfield's Tomato and Butter Bean Soup. We reduced the oil, used our own curry blend, boosted the flavor with nutritional yeast and changed the preparation. The soup is bursting with flavor. Have the onion, carrot and potato ready to add in.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 523g | |
| Recipe makes 4 servings | |
| Calories 276 | |
| Calories from Fat 19 | 7% |
| Total Fat 2.14g | 3% |
| Saturated Fat 0.45g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 698mg | 29% |
| Potassium 1540mg | 44% |
| Total Carbs 50.94g | 14% |
| Dietary Fiber 13.5g | 45% |
| Sugars 10.0g | 7% |
| Protein 16.17g | 26% |
