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Recipe

Food, Family & Fun

A Seasonal Guide to Healthy Eating
Commemorating 50 years of School Lunch

 

Hearty Vegetable Soup

35 minutes
Serves: 6

  • *1 cup water
  • *1-1/2 Tbsp dry pinto beans
  • 1-1/2 cups water
  • 1 qt vegetable or chicken broth
  • 2 Tbsp dry lentils
  • 1/4 cup pearled barley
  • 1/4 cup onions, diced
  • 1/2 cup fresh carrots, diced
  • 1/4 cup fresh celery, diced
  • 1/2 cup fresh white potatoes, peeled, cubed
  • 1 Tbsp tomato paste
  • 1/2 tsp white pepper
  • 1/2 cup frozen corn
  • 1/2 cup frozen cut green beans
  • 1/2 cup fresh cabbage, shredded (optional)

1. *SOAK BEANS:
Overnight Method: Add 1 cup of cold water to dry pinto beans.
Cover and let stand in a refrigerator overnight.
Discard the water and rinse beans.
Quick-soak method:
Bring 1 cup of water to a boil.
Add dry pinto beans and boil for 2 minutes.
Remove from heat and allow to soak for 1 hour.
Discard the water and rinse beans.

2. In a large saucepan, bring 1 1/2 cups water and vegetable or chicken broth to a boil.

3. Add soaked pinto beans, lentils, barley, onions, carrots, celery, potatoes, tomato paste, and white pepper. Cover and simmer for 20 minutes.

4. Add corn, green beans, and cabbage (optional) and simmer, covered, for 15 minutes.

Nutrients per serving
1 piece

  • Calories 122
  • Saturated fat.3 g
  • Iron 1.7 mg
  • Protein 8 g
  • Cholesterol 0 mg
  • Calcium 31 mg
  • Carbohydrate 21 mg
  • Vitamin A 321 RE
  • Sodium 65 mg
  • Total Fat 1.4 g
  • Vitamin C 8 mg
  • Dietary Fiber 5 g

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Balance is the key to choosing a lower fat diet. You don't have to give up all high fat foods. It's your average intake over a few days, not a single food or even a single meal that's important. Learn which foods are high in fat and which are low in fatl Eat fewer high fat food choices or eat them less often.

 

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This page originally published as part of the electronic Gourmet Guide between 1995 and 1999.

Copyright © 1994-2008, Forkmedia LLC. All rights reserved.

 
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Modified 2008


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