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Winter vegetable soup
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4 servings


1 tsp olive oil

1 cup chopped onion

3 minced garlic cloves

2 cups of cubed and peeled acorn squash

2 cups of diced and peeled red potato

1/2 cup chopped celery

1/2 cup chopped carrots

1 tsp dried basil

1/4 tsp ground cinnamon

1/4 tsp dried thyme

28 oz whole, drained and chopped tomatoes

29 oz low sodium chicken broth

4 cups chopped kale

1.5 oz navy beans or other small white beans, rinsed and drained


Heat oil in a Dutch oven over medium-to-high heat

Add onion and garlic; sauté 3 mins.

Add acorn squash, red potatoes, shopped celery, chopped carrots, dried basil, ground cinnamon, and dried thyme, stirring to combine; cook 4 mins.

Add tomatoes; cook 2 mins.

Stir in chicken broth

Bring to a boil

Reduce heat and simmer 8 mins.

Add kale; simmer 5 mins.

Add navy beans or other small white beans; simmer 4 mins. or until potatoes and kale are tender

Nutritional information per serving:

349 Cal.;  4 g. fat; 1 g. sat. fat; 1.6 g. monosat. fat; 1.4 g. polysat. fat; 14.4 g. protein; 55 g. carbs; 10.5 g. fiber; 0 mg. cholesterol; 352 mg. sodium; 213 mg. calcium


Light & Tasty, December 2005/January 2006 

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