Soup Recipe Number Two

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Here is recipe number two. It is a simpler, quicker version of the

first and has a bit of a different flavor. You will notice that I

use great northern beans and split peas and/or lentils in both

recipes. This is because they are all very high in both fiber and

protein.

 

Brown Rice, 1 cup dry

Great Northerns, 1 cup dry

Potatoes, 6 medium

Onions, 2 large chopped

Garlic, 3-5 roasted cloves

Baby Carrots 15-20 chopped

Broccoli, 1 cup fresh or frozen

Green Beans, 2 cans or frozen/fresh equivalent

Snow Peas, 2 cups fresh or frozen

Lentils or split peas, ½ cup dry

Tomatoes, 2 cans chopped (or fresh)

3 veggie bouillon cubes or base

Herbs and spices to your liking. I use bay leaves, thyme, sea salt

and fresh ground black pepper.

 

Cook dry ingredients, potatoes and carrots according to your

preferred method. Once again, I highly recommend using a pressure

cooker. Whatever method you choose save the stock water. If you

aren't using a pressure cooker you can add your potatoes, onions and

carrots to one of the dry ingredients (other than the rice) the last

15-20 minutes. If you use roasted garlic I recommend adding it at

the end. Fresh can be added to the beans or lentils.

If using a pressure cooker cook the dry ingredients separately

saving the stock water each time. Cook the potatoes separately. Cook

the carrots, broccoli, and snow peas for about 2 minutes.

Place all ingredients in a large stock pot. Add the canned green

beans (if they are fresh or frozen cook them beforehand) , tomatoes,

bouillon, herbs and spices. Add enough of the saved stock water to

make the soup the consistency you want.

This one makes about 12-15 cups.

Nutritional Value for one cup serving:

Calories-162, Fiber-7.6 grams, Protein-7.5 grams, Fat- 0.8 grams

Nutritional Value for two cup serving:

Calories-324, Fiber-15.2 grams , Protein-15 grams, Fat-1.6 grams