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Yet Another Spontaneous Soup

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Submitted by casino

YIELD

4 servings

PREP

20 min

COOK

50 min

READY

70 min

Ingredients

1 1
MEDIUM MEDIUM ONIONS
diced
5 5
CLOVES CLOVES GARLIC
minced
5 5
EACH EACH PATTYPAN SQUASH
sliced *
2 2
MEDIUM MEDIUM ZUCCHINI
sliced
1 1
EACH EACH POTATOES
cubed
6 6
EACH EACH ITALIAN PLUM (ROMA) TOMATOES
halved
1 1
CAN CAN CHICKPEAS (GARBANZO BEANS)
drained *
¼ 59
CUP ML BROWN LENTILS *
2 3E+1
TABLESPOONS ML MISO PASTE
brown *
1 15
TABLESPOON ML MARJORAM *
1 15
TABLESPOON ML OREGANO
1 15
TABLESPOON ML ROSEMARY LEAVES
1 1
X X BLACK PEPPER
to taste *
1 15
TABLESPOON ML OLIVE OIL
5 1.2
CUPS L WATER
1 1
X X WHITE WINE
optional *

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

Comments


 

 

Nutrition Facts

Serving Size 664g (23.4 oz)
Amount per Serving
Calories 214 19% 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?
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

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