Diabetes Forecast

The Healthy Living Magazine

Vegetable Casserole Soup

Per Serving

Vegetable Casserole Soup

Makes: 8 servings
Serving Size: 2 cups
Calories 200
Fat 7 g
Saturated Fat 2.1 g
Trans Fat 0 g
Carbohydrate 25 g
Fiber 7 g
Sugars 7 g
Cholesterol 10 mg
Sodium 290 mg
Potassium 810 mg
Protein 11 g
Phosphorus 230 mg
Choices: Starch 1, Nonstarchy Vegetable 2, Lean Protein 1, Fat 0.5
  • Makes: 8 servings
  • Serving Size: 2 cups
  • Preparation Time: 15 minutes
  • Cooking Time: 20 minutes

Ingredients

2 Tbsp. canola oil
1 1/2 cups sliced onion
2 cups sliced celery
2 cups sliced mushrooms
2 cups fat-free, no-salt-added chicken broth
4 cups canned low-sodium diced tomatoes (including juice)
1 cup green beans, cut into 2-inch pieces
1 1/4 cups chopped peeled sweet potatoes (1-inch pieces)
2 Tbsp. horseradish
2 Tbsp. balsamic vinegar
4 cups washed, ready-to-eat spinach
1 3/4 cups rinsed and drained canned pinto beans
1/4 tsp. freshly ground black pepper
1 cup shredded reduced-fat cheddar cheese

Directions

  1. Heat the oil in a large casserole or saucepan over medium-high heat. Add the onion, celery, and mushrooms. Sauté for 3 to 4 minutes without browning the onion. Add the chicken broth and canned tomatoes and bring to a simmer.
  2. Add the green beans and sweet potatoes. Cover with a lid, lower the heat to medium, and bring to a slow boil. Cook for 10 minutes.
  3. Mix the horseradish and vinegar in a small bowl. Add the horseradish-vinegar mixture, the spinach, and the pinto beans to the soup. Cover and boil for 2 minutes. The spinach will be just wilted. Add the pepper and stir.
  4. Ladle into soup bowls. Sprinkle the cheese on top and serve.

Recipe adapted from The 12-Week Diabetes Cookbook: Your Super Simple Plan for Organizing, Budgeting, and Cooking Amazing Dinners by Linda Gassenheimer. Available from shopdiabetes.org, 800-232-6733, or bookstores nationwide.

 

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