Recipes: Soup’s On

the recipes

february 99

Soup’s On

Winter Vegetable Soup

(makes 6 servings)

1	tablespoon (15 ml) olive oil
1/2	pound (240 g) leeks, trimmed, split in half lengthwise and well rinsed
1	medium white onion, 5 ounces (150 g), chopped
1/2	pound (240 g) carrots, peeled and thinly sliced on the diagonal
2	large celery ribs, thinly sliced on the diagonal
2	tablespoons (25 g) dried lentils
2	tablespoons (25 g) dried split peas
2	tablespoons (25 g) dried small white beans
1	teaspoon (5 ml) crushed dried thyme
1/2	teaspoon (2.5 ml) freshly ground pepper
2	quarts (2 l) low-sodium canned chicken or vegetable broth
1	14 1/2-ounce (435 g) can no salt added plum tomatoes, drained and coarsely chopped
4	ounces (120 g) fresh spinach, well rinsed and tough stems discarded

In a large soup pot, heat oil over medium-low heat. Thinly slice cleaned leeks and add to pot along with the onion. Cook, stirring, until vegetables wilt, about 5 minutes.
Add remaining ingredients except tomatoes and spinach. Bring to a boil. Reduce heat and simmer, covered, for 45 minutes, stirring occasionally.
Add tomatoes and continue to simmer, covered, for another 15 minutes, until white beans are tender. Add spinach and simmer, uncovered, until wilted, about 3 minutes, stirring.
Ladle into soup bowls and serve.

Per serving:	144 calories (17% calories from fat), 8 g protein, 3 g total fat (0.4 g saturated fat), 23 g carbohydrate, 7 g dietary fiber, 0 cholesterol, 110 mg sodium
Diabetic exchanges:	1/2 lean meat, 1 1/2 carbohydrate (1/2 bread/starch, 3 vegetable)

Bruschetta with Feta Cheese

(makes 6 servings)

6	slices French or Sour Dough bread
2	teaspoons (10 ml) olive oil
2	garlic cloves, peeled and halved
12	cherry tomatoes, quartered
1/4	cup (15 g) minced fresh basil or flat-leaf parsley
2	ounces (60 g) reduced-fat feta cheese, crumbled
	freshly ground pepper

Grill or toast bread on both sides until golden brown. Brush one side of each slice with some of the olive oil and rub with garlic.
In a small bowl, combine cherry tomatoes, basil, and feta cheese. Spoon 1/6 of the mixture onto the top of each bread slice. Add a grinding of fresh pepper and serve.

Per serving:	106 calories (28% calories from fat), 4 g protein, 3 g total fat (1.1 g saturated fat), 15 g carbohydrate, 1 g dietary fiber, 3 mg cholesterol, 280 mg sodium
Diabetic exchanges:	1 carbohydrate (bread/starch), 1/2 fat

Kiwifruit Parfaits

(makes 6 servings)

1	0.8-ounce (22 g) package sugar-free vanilla pudding mix
1 1/2	cups (360 ml) skim milk
1	cup (64 g) light nondairy frozen whipped topping, thawed
4	kiwifruits, peeled and diced
1	tablespoon (15 ml) sliced almonds

In a medium saucepan, combine pudding mix and skim milk. Prepare pudding according to package direction. Cool to room temperature, then fold in whipped topping.
Layer into 6 parfait glasses or stemmed goblets: pudding, 1/2 of a kiwifruit, pudding, remaining half of kiwifruit, and pudding. Top each with 1/2 teaspoon of the almonds. Chill until ready to serve.

Per serving:	97 calories (20% calories from fat), 3 g protein, 2 g total fat (1.5 g saturated fat), 17 g carbohydrate, 2 g dietary fiber, 1 mg cholesterol, 107 mg sodium
Diabetic exchanges:	1 carbohydrate (1/2 bread/starch, 1/2 fruit)

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