Recently with all of the terrific cool weather we're having here in SC just weeks before Thanksgiving, I find myself so excited about all of the many changes we're having here! It's absolutely beautiful outside, the weather is crisp and pretty chilly at night, and all of those hot summer days are finally gone! When it gets to be chilly outside, my love for raw foods is definitely set aside. I've recently been enjoying many different cooked foods. One of my favorites recently has been homemade soup. I've had a couple variations so far that I've tried, but my favorite is the one that mimics my mom's old-time traditional recipe. It's a vegetable soup, and I simply put a vegetarian spin on it and changed a couple of different things. This soup was still delightfully delicious and paired with a salad, couldn't have been more delightful.
Super Veggie Soup Serves 8 (1 cup) servings *For brands and recommendations, see below the recipe Ingredients:
1 tsp. fresh garlic or 1/2 tsp. garlic powder
( optional- 1 tsp. salt)- I don't like salt at all, but use if you want some extra flavor. With all of the herbs and seasonings of the foods, you won't even miss it!
*If you used a crock-pot, then simply turn to low for 6-8 hours or on high for 1 hour and then low for 3 hours.
Enjoy with a nice salad or some of your favorite whole grain bread. Additionally, you may serve with whole grain crackers if desired or cornbread.
Recommendations and Tips * I used canned products in Whole Foods 365 brand canned veggies and have used Cascadian Farms organic frozen veggies * You may sub in carrots for the potatoes, or add carrots. *Other variations include adding mushrooms, asparagus and zucchini and yellow squash
Nutritional Benefits: 1. Sweet Potatoes are the highest vegetable in potassium, which is an essential electrolyte in the body for our kidneys, heart and overall blood pressure. They are also rich in beta-carotene like carrots which is a form of Vitamin A. They have around 377% of your daily values for Vitamin A and contain around 4-6 grams of soluble fiber in each one.
2. Peas and green beans are part of the healthiest sources of plant protein you can eat. Green beans are rich in Vitamin C with 20% of your Daily Values, have 2 grams of protein per cup and contain 4 grams of fiber for no fat and only . Peas are high in protein with 9 grams per cup, 9 grams of fiber.
3. Onions and herbs like garlic and sage are higher in antioxidants than many vegetables. Be sure to get plenty of a variety of sweet and savory herbs in your diet throughout the day on soups, salads, entrees, in muffins and desserts, and even cereals. To see my favorite herb mixture, click here!
*To leave you with some additional thoughts for all you non-vegetarians, my mom adds 1 package of lean ground beef to her traditional recipe and uses corn. She also uses white potatoes instead of sweet potatoes. She omits the sage and uses celery salt and onion salt.
Whether vegetarian or not, a hearty veggie soup is one of the most nutrient dense sources you can eat. Enjoy!