Rainbow Soup
Low Carb Menu #6 – Liver Shrinking Diet
This is one of those soups that people tend to love. I often put leftover turkey or chicken in it. It is also good with beans or chick peas, if your diet allows. It is colorful from the vegetables, so it is a great source of antioxidants and other nutrients.
Ingredients:
You can add any vegetables you like, this is just one version.
* 1 medium onion (2 1/2 inches in diameter), chopped
* 2 large stalks celery, chopped
* 4 cloves garlic, pressed
* 1 medium red bell pepper
* 1 cup chopped carrot (you can use chopped pumpkin, if available)
* 1 heaping Tablespoon sweet paprika
* 3 teaspoons turmeric
* 1/2 teaspoon cinnamon
* 1 bay leaf
* A little hot sauce
* 1 15 oz can tomatoes, chopped
* 1 large leaf of chard, about 1 and 1/2 cups – can use spinach or other dark leafy green – cut into thin strips
* 10 oz frozen green beans (or fresh)
* Salt and pepper
* 5 cups stock or broth (I like vegetable or chicken Better than Bouillon – but watch the saltiness)
* 1 Tablespoon olive oil
Preparation:
1. In a large soup pot, put oil, onion, and celery. Cook on low heat for 5 to 10 minutes to develop more sweetness in the onion.
2. Add garlic and turn up the heat to medium. Cook for a minute or so and add the peppers and carrots. Cook another minute or two and add the spices. Stir and cook until fragrant — another minute or so.
3. Add tomatoes and stock, and simmer for 15 minutes. Add frozen beans and chard and simmer for another 5 minutes or until the beans are cooked. If adding cooked cubed meat such as chicken or turkey, add at this time.
4. Adjust seasonings.
Nutritional Analysis: Makes approximately 9 cups of soup, each with 6 grams of effective carbohydrate plus 3 grams of fiber and 53 calories
