This recipe is NOT safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"Soup is a lot like a family. Each ingredient enhances the others; each batch has its own characteristics; and it needs time to simmer to reach full flavor."
-Marge Kennedy, Poet
There is not a lot to say about vegetable soup. Great soup starts with great stock, so making your own (it's really easy) is a great place to start.
You can toss almost anything in, but I prefer to use vegetables with texture that will hold up to simmering: onions, carrots, celery and the like. If you are going to add softer vegetables that might break up – zucchini, squash, etc. – add them later on and simmer for only about 15 minutes.
In this version the corn and black eyes will give you all the protein you need.
Servings: 6 | Serving size: about 1 1/2 cups
Cooking Time: 60 Minutes
This recipe can be multiplied by 2, 3.
This recipe makes great leftovers, and like many soups, is better the next day.
|2 tsp||olive oil|
|1 medium||leek (thinly sliced crosswise, keeping white and green parts separate)|
|1 medium||onion (diced)|
|2 large||ribs celery (diced)|
|1 lb||carrots (peeled and cut into 1/2 inch chunks)|
|6 cups||no salt added vegetable stock|
|2 large||bay leaves|
|1 tsp||dried marjoram|
|1/2 tsp||dried thyme|
|2||ears yellow corn (kernels cut from cob)(may use 2 cups frozen corn)|
|2 15 ounce can||no salt added black eyed peas (drained and rinsed)|
Place a large sauce pan over medium high heat.
Add the olive oil, and when the oil is hot, add the white part of the leek.
Cook for about one minute. Stir frequently.
Add the onion and cook for about 2 minutes. Stir frequently.
Add the celery and cook for about 2 minutes. Stir frequently.
Add the carrots, vegetable stock, bay leaves, marjoram, thyme, honey, and salt.
Reduce the heat and simmer for about 15 minutes.
Add the corn and simmer on low for about 15 minutes.
Add the black eyed peas and simmer for about 5 minutes.
Serving size: about 1 1/2 cups
|Calories 288||Calories from Fat 32|
|% Daily Value|
|Total Fat 4g||5%|
|Saturated Fat <1g||3%|
|Monounsaturated Fat 1g|
|Trans Fat 0g|
|Total Carbohydrates 57g||20%|
|Dietary Fiber 10g||38%|
|Vitamin A 267%||Vitamin C 42%|
|Calcium 12%||Iron 21%|
|Vitamin K 45 mcg||Potassium 1027 mg|
|Magnesium 104 mg|