The Full Plate Diet PDF eBook Free Download Slim Down - Look Great - Be Healthy eBook PDF | Page 104
Tunisian Soup
2 tablespoons extra-virgin olive oil
4 cloves garlic, minced
1 ⁄ 4 cup celery, diced
1 ⁄ 4 cup onion, minced
4 1 ⁄ 2 cups vegetable broth
4 tablespoons tomato paste
2 ⁄ 3 cup frozen lima beans
2 ⁄ 3 cup canned low-sodium garbanzo beans, drained,
juices reserved
7 cups Swiss chard leaves, stems removed and cut into
1-inch pieces
1
⁄ 2 cup whole wheat angle hair pasta, broken into bite-sized pieces
1 ⁄ 2 teaspoon salt
1 ⁄ 4 teaspoon cayenne
1 ⁄ 2 teaspoon ground coriander
1 ⁄ 2 teaspoon paprika
1 ⁄ 4 cup parsley, chopped
Using a large soup pot, saute the garlic, celery, and onion in olive oil
until onions are translucent. Add 1 ⁄ 2 cup of reserved garbanzo liquid,
vegetable broth, and tomato paste together until blended well.
Bring to a boil and add pasta and beans, cook until pasta is tender.
Approximately 10 minutes before serving, add the Swiss chard.
Garnish with parsley and serve.
Analysis for one serving: 1 cup
Makes 8 cups (8 – 1 cup servings)
Calories: 105 • Fat: 4.0 g • Total carbohydrate: 15.0 g
Protein: 3.8 g • Dietary fiber: 3.1 g • Sodium: 508 mg
Tuscan Minestrone Soup
⁄ 3
1
4
1
1
⁄ 3
1
1
2
⁄ 3
1
1
1
1
⁄ 2
1
⁄ 4
1
1
cup diced onion
teaspoon extra-virgin olive oil
cups water
cup carrots, sliced into ½” pieces
cup celery, sliced into ½” pieces
cup zucchini, sliced into ¼ ” pieces
cup diced canned tomatoes
cup cooked whole-grain elbow macaroni
cup kidney beans, low-sodium canned, drained
teaspoon salt
teaspoon dried sweet basil
teaspoon dried oregano
teaspoon garlic powder
bay leaf
Cook macaroni in plain boiling water, no oil or salt added, according
to the package directions, until al dente. Sauté onion in oil until
tender, about 3–4 minutes. Add water, carrots and celery and
cook until tender, about 15 minutes. Add remaining ingredients
and simmer until vegetables are done, about 15–20 minutes more.
Remove bay leaf and serve hot.
Analysis for one serving: 1 cup
Makes 7 cups ( 7 – 1 cup servings)
Calories: 89 • Fat: 2.3 g • Total carbohydrate: 14.6 g
Protein: 3.9 g • Dietary fiber: 3.4 g • Sodium: 442 mg
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