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Yet Another Spontaneous Soup

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Recipe

 

Yield

4 servings

Prep

20 min

Cook

50 min

Ready

70 min
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
1 medium onions
diced
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5 cloves garlic
minced
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5 each pattypan squash
sliced
*
2 medium zucchini
sliced
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1 each potatoes
cubed
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6 each italian plum (roma) tomatoes
halved
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1 can chickpeas (garbanzo beans)
drained
* Camera
¼ cup brown lentils
*
2 tablespoons miso paste
brown
* Camera
1 tablespoon marjoram
* Camera
1 tablespoon oregano
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1 tablespoon rosemary leaves
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1 x black pepper
to taste
* Camera
1 tablespoon olive oil
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5 cups water
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1 x white wine
optional
* Camera

Ingredients

Amount Measure Ingredient Features
1 medium onions
diced
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5 cloves garlic
minced
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5 each pattypan squash
sliced
*
2 medium zucchini
sliced
Camera
1 each potatoes
cubed
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6 each italian plum (roma) tomatoes
halved
Camera
1 can chickpeas (garbanzo beans)
drained
* Camera
59 ml brown lentils
*
3E+1 ml miso paste
brown
* Camera
15 ml marjoram
* Camera
15 ml oregano
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15 ml rosemary leaves
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1 x black pepper
to taste
* Camera
15 ml olive oil
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1.2 l water
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1 x white wine
optional
* Camera

Directions

Sauté the onion and garlic in a bit of olive oil until the onion turns translucent.

Add the tomatoes and sauté for a few minutes; add the patty pan and zucchini squash, sauté for another few minutes.

Add the water and bring to a boil; add the miso paste and garbanzo beans, reduce heat, simmer for about 10 minutes.

Add the lentils, potatoes, and spices, simmer for another 20 to 30 minutes until the lentils are done.

For a stronger flavor, add about 2 cups of broccoli florets.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 664g (23.4 oz)
Amount per Serving
Calories 21419% from fat
 % Daily Value *
Total Fat 5g 7%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 216mg 9%
Total Carbohydrate 13g 13%
Dietary Fiber 8g 32%
Sugars g
Protein 15g
Vitamin A 36% Vitamin C 86%
Calcium 11% Iron 14%
* based on a 2,000 calorie diet How is this calculated?
 

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