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Recipe: Summer vegetable soup

Recipe: Summer vegetable soup

Summer vegetable soup — one of many healthy recipes from Mayo Clinic.

The midsummer wealth of vegetables and herbs makes it a pleasure to prepare this satisfying soup. Despite the bountiful ingredients, the soup is quick to make.


Directions

In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and translucent, about 4 minutes. Add the garlic and saute for 30 seconds; don''t let the garlic brown. Add the tomatoes, oregano and cumin and saute until the tomatoes are softened, about 4 minutes.

Add the stock and bay leaf and bring to a boil, then reduce the heat to medium low and bring to a simmer. Add the carrot and bell pepper and cook for 2 minutes. Add the zucchini and simmer until the vegetables are tender, about 3 minutes longer. Stir in the lemon zest and cilantro. Season with the salt and pepper. Discard the bay leaf.

Ladle into individual bowls or mugs and serve immediately.


Ingredients
  • 1 tablespoon olive oil
  • 1 yellow onion, chopped
  • 3 cloves garlic, chopped
  • 4 plum (Roma) tomatoes, peeled and seeded, then diced
  • 1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • 4 cups vegetable stock or broth
  • 1 bay leaf
  • 1 carrot, peeled, halved lengthwise, and thinly sliced crosswise
  • 1 yellow bell pepper, seeded and diced
  • 1 zucchini, halved lengthwise and thinly sliced crosswise
  • 1 tablespoon grated lemon zest
  • 2 tablespoons chopped fresh cilantro (fresh coriander)
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Exchange Data
Dash
Dairy 
Fats 
Fruits 
Grains 
Meat 
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits 
Meat 
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs 
Fats 
Protein Dairy 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories60 
Carbohydrate9 g 
Cholesterol0 mg 
Fiber2 g 
Monounsaturatedfat1 g 
Potassium 
Protein2 g 
Saturatedfat< 1 g 
Servingsize 
Sodium311 mg 
TotalFat2 g 

2011-04-15

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