With a little help from the grocery store, you can have a piping hot bowl of healthy and delicious soup on your table in under a half an hour.
This recipe combines potatoes with carrots and white kidney beans. Although it calls for milk, it doesn't require full-fat milk, fat-free is fine.
It's hearty and vegetarian, plus any leftovers will make an excellent lunch tomorrow. To learn how to make it, read more.
From Diabetic Living
Ingredients
Nonstick cooking spray
1/4 cup sliced green onions
1 tablespoon snipped fresh herb (such as oregano, basil, and/or parsley) or 1/2 teaspoon dried Italian seasoning, crushed
2 cloves garlic, minced
1 cup water
1 medium potato, peeled and chopped (1 cup)
1/2 cup chopped carrot
1/4 teaspoon salt
1/8 teaspoon coarsely ground black pepper
1 cup fat-free milk
1 tablespoon all-purpose flour
1/2 of a 15-ounce can (3/4 cup) white kidney (cannellini) beans, rinsed and drained
Ground nutmeg
Directions
- Coat an unheated nonstick medium saucepan with cooking spray. Preheat over medium heat.
- Add green onions, dried Italian seasoning (if using), and garlic to hot saucepan. Cook until green onions are tender.
- Add the water, potato, carrot, salt, and pepper. Bring to boiling; reduce heat. Cover and simmer about 12 minutes or until potato and carrot are tender. Do not drain. Slightly mash potato and carrot with a fork or potato masher.
- In a screw-top jar combine milk and flour; cover and shake well. Stir milk mixture into potato mixture.
- Cook and stir until thickened and bubbly. Stir in fresh herb (if using) and beans. Cook and stir for 1 minute more. Sprinkle individual servings with nutmeg.
Serves 2.
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Vince
Miu Miu
Marshall Ward
this looks yummy. and i love that i can use skim milk!
1This looks delish! I bet you could add a little bit of spicy Italian sausage to it and have it turn out great, too.
2I'm kinda amused that you read diabetic living
This looks really good and I love making hearty yummy soups like this. On a cold winter day they really just hit the spot.
3Yeah, I have to agree with xxstardust -- if you cook some good sausage in the pan before adding your veggies to saute, you'll get some great flavor, plus a meat component if you have someone who believes dinners require meat (my bf).
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