Sunday, January 3, 2010

Low Cal Tomato Garden Soup

A nutritious soup packed full veggies, very tasty with little calories. Cook up a batch of this after a season of holiday splurging!


3/4 cup chopped white onion
1.5 cups chopped celery
1.5 cups chopped carrots
1.5 cups chopped zucchini
1.5 cups cut green beans
½ teaspoon garlic powder
1 teaspoon dried oregano
Two 14 ounce cans chicken or vegetable broth (*use a gluten-free brand such as Progresso Natural if you are on a gluten-free diet)
One 14 ounce can stewed tomatoes
ICB or olive oil sprayer (or 1 teaspoon olive oil)
chopped fresh basil (optional, to garnish)


Put the onions, carrots and celery into large sized pot sprayed with ICB or olive oil sprayer (or 1 teaspoon olive oil) and sauté on medium heat until just before tender (about 10 minutes). Put in the rest of the veggies, garlic powder, oregano, canned tomatoes and broth and bring to a light boil. Reduce to low heat and simmer until the veggies are tender, about 10-15 minutes. Stir in chopped basil and serve.

If you are watching your sodium you can use low sodium chicken/vegetable broth in place of regular.

Makes 8 cups, 8 servings

Serving size: 1 cup Calories 50 Protein 2 g Carb 9 g Fiber 3 g Sugars 5 g Fat 1 g Saturated fat <1 g Sodium 570 mg

Labels: soups, veggies, vegetarian, lower fat, lower carb


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