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Healthy Recipes

Quick Veggie Soup
6 Servings / Serving Size: 1 Cup

Need a hot, inviting soup on a cold night? This soup is perfect for the vegetarians in your family. Serve with hot cornbread and a crisp green salad.

Ingredients

  • 1 onion, chopped
  • 1 teaspoon minced garlic
  • 1 (16-ounce) can no-salt-added tomato puree
  • 4 cups water
  • Salt and pepper to taste (optional)
  • 1 tablespoon Worcestershire sauce
  • 1 small bay leaf
  • 1 cup sliced carrots
  • 1/3 cup white or brown rice
  • 1 cup frozen corn
  • 1 cup frozen green peas

Directions

  1. In a large nonstick saucepot coated with nonstick cooking spray, sauté the onion and garlic over medium heat for about 5 minutes or until done.
  2. Add the tomato puree, water, salt and pepper (if using),Worcestershire sauce, bay leaf, carrots, and rice. Bring to a boil, then reduce heat and simmer, covered, for 20-25 minutes or until the rice is done.
  3. Add the corn and peas and continue simmering for 10 minutes or until well heated. Remove the bay leaf before serving. Stir in more water while cooking if needed to maintain a soup consistency.
EXCHANGE:
1 Starch
2 Carbohydrate

Nutritional Information

PER SERVING
Calories 129
Calories from Fat 5

Total Fat 1g

Sat. Fat 0g

Trans Fat 0g

Cholesterol 0mg

Sodium 95mg

Total Carbohydrates 29g

Dietary Fiber 4g

Sugars 9g

Protein 5g

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