|Water/Nonfat chicken broth / vegetable broth||1⁄2 Cup (8 tbs)|
|Sliced onion||1⁄2 Cup (8 tbs)|
|Celery stalks||2 , diced|
|Water/Vegetable broth||2 1⁄2 Cup (40 tbs)|
|Chopped tomatoes/Low-sodium canned tomatoes||1 Cup (16 tbs)|
|Potatoes||2 , peeled and diced|
|Red bell pepper||To Taste, seeded and diced|
|Frozen lima beans||1 Cup (16 tbs)|
|Cayenne pepper||1 Pinch|
|Dijon mustard||1 Teaspoon|
|Garlic||1 Clove (5 gm), minced|
|Chopped parsley||1⁄2 Cup (8 tbs)|
|Black pepper||1⁄4 Teaspoon|
|Frozen corn kernels/Fresh / canned corn kernels||3 Cup (48 tbs)|
|Skim milk||2 1⁄2 Cup (40 tbs)|
1. Heat the 2 1/2 cup water or broth in a large, heavy soup pot over medium heat. Add the onion and celery.
Cook and stir for 5 minutes. Add more liquid during this process if necessary.
2. Add the 2 1/2 cups water or vegetable broth, tomatoes, potatoes, red pepper, lima beans, cayenne pepper, honey, Dijon mustard, garlic, parsley, and black pepper. Reduce heat and simmer for 15 minutes.
3. Add the corn and milk and simmer for 5 minutes or until the potatoes and lima beans are tender.
4. Transfer 1 cup of the soup to a food processor or blender and puree. Stir into soup.
Serving size: Complete recipe
Calories 1438 Calories from Fat 98
% Daily Value*
Total Fat 11 g17.1%
Saturated Fat 2 g10.1%
Trans Fat 0 g
Cholesterol 11.6 mg3.9%
Sodium 443 mg18.5%
Total Carbohydrates 285 g94.9%
Dietary Fiber 34.8 g139.2%
Sugars 64.2 g
Protein 60 g120.7%
Vitamin A 99.1% Vitamin C 289.2%
Calcium 93.7% Iron 68.6%
*Based on a 2000 Calorie diet