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Soup Diet Basic Recipe and Variations
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| Our recipe for the Basic Soup yields such a large quantity -- to make sure you have enough to enjoy all week -- that it calls for a 12-quart stockpot for preparation. If you don't have one, not to worry -- the ingredients divide easily in half and the soup can be prepared in 2 large saucepans or Dutch ovens, depending on what you have in your kitchen. Prep: 20 minutes Cook: 50 minutes Makes: 28 cups | |
| 1 lb. | carrots, sliced |
| 3 med. | onions, (1 1/2 lbs.), chopped (4 c.) |
| 4 lg. stalks | celery, sliced |
| 2 lg. cloves | garlic, crushed with press |
| 2 cans (28 oz. each) | whole tomatoes in juice |
| 1/2 sm. head | green cabbage, (1 lb.) thinly sliced (6 c.) |
| 3/4 lb. | green beans, trimmed and each cut into thirds |
| 1 can (48 to 49 oz.) | chicken broth |
| 6 c. | water |
| Salt | |
| pepper | |
| 3 med. | zucchini, (1 1/4 lbs.), sliced into half-moons |
| 2 bags (6 oz. each) | baby spinach leaves |
1. Coat 12-quart stockpot (or 2 large saucepans) with nonstick cooking spray. Over medium-high heat, add carrots, onions, celery, and garlic; cook 8 minutes or until vegetables soften, stirring occasionally.
2. Add tomatoes with their liquid, breaking up tomatoes with side of spoon. Add cabbage, green beans, broth, water, 1 teaspoon salt, and 1/4 teaspoon ground black pepper; heat to boiling over high heat, stirring occasionally.
3. Reduce heat to low; cover and simmer 10 minutes, stirring occasionally. Increase heat to high; stir in zucchini and spinach and heat to boiling. Reduce heat to low; cover and simmer 10 minutes or until all vegetables are tender.
Each cup: About 45 calories, 2 g protein, 9 g carbohydrate, 1 g total fat (0 g saturated), 4 g fiber, 0 mg cholesterol, 410 mg sodium.
Troff simple variation.
Minestrone Soup
To 2 c. Basic Soup, add 1/2 c. rinsed and drained canned white kidney beans (cannellini); heat to boiling. Stir in 1/2 c. whole wheat fusilli or rotini, cooked as label directs; heat through. Stir in 2 Tbsp. freshly grated Parmesan or Romano cheese and 1 Tbsp. chopped fresh basil. Sprinkle with 1 Tbsp. additional Parmesan or Romano to serve.
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