Garden Tomato Soup
|Garlic||1 Clove (5 gm), minced|
|Chopped red onion||3⁄4 Cup (12 tbs)|
|Chopped scallions||3⁄4 Cup (12 tbs)|
|Chopped celery||1 Cup (16 tbs)|
|Chopped tomatoes||3 1⁄2 Cup (56 tbs) (Fresh Or Canned Low-Sodium, With Liquid)|
|Diced zucchini||3⁄4 Cup (12 tbs)|
|Diced yellow summer squash/Pattypan squash||3⁄4 Cup (12 tbs)|
|Chopped green bell pepper||1⁄2 Cup (8 tbs)|
|Thinly sliced carrots||3⁄4 Cup (12 tbs)|
|Sliced mushrooms||3⁄4 Cup (12 tbs)|
|Corn kernels||1 2⁄3 Cup (26.67 tbs) (Fresh, Frozen, Or Canned)|
|Water||3 Cup (48 tbs)|
|Dried oregano leaves||1 Teaspoon|
|Black pepper||1⁄4 Teaspoon|
1. Heat water in a heavy soup pot over medium heat. Add garlic, red onion, scallions, and celery. Cook and stir over medium heat until tender. Add more liquid during this process if necessary.
2. Place 1 cup of the tomatoes in a blender or food processor and puree.
3. Add pureed and chopped tomatoes, zucchini, yellow summer squash or pattypan squash, green pepper, carrots, mushrooms, corn, water, oregano leaves, and black pepper. Bring to a boil.
4. Reduce heat, cover, and simmer for 25 minutes.
Variation â– Substitute 1 1/2 cups sliced green beans for the zucchini and yellow summer squash.
Serving size: Complete recipe
Calories 1561 Calories from Fat 76
% Daily Value*
Total Fat 8 g12.4%
Saturated Fat 0.56 g2.8%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 233.3 mg9.7%
Total Carbohydrates 319 g106.4%
Dietary Fiber 84.8 g339.4%
Sugars 40.8 g
Protein 55 g110.5%
Vitamin A 529.4% Vitamin C 341%
Calcium 35.8% Iron 38.7%
*Based on a 2000 Calorie diet