Vegan Veggie Soup & Garlic Bread Recipe

Serves 4.

One serving of soup = ½ Protein, ½ Starch, 2 Vegetable, Fat*

*If served with garlic bread, add an additional

½ Starch and ½ Fat per slice of garlic bread

Soup Ingredients

2 cups water
1 cup vegetable broth (low-sodium)
½ cup celery, chopped
¼ cup onion, chopped
1 leek (green part only)
3 cloves garlic, minced
1½ Tbsp margarine (soft, light, non-hydrogenated)
1 cup carrots, peeled and sliced
2 small potatoes, peeled and sliced
1 cup turnip, peeled and sliced
16 oz. tofu (soft or regular), cubed
½ cup corn (niblets)
2½ Tbsp cilantro
2½ Tbsp parsley
Ground pepper to taste

Garlic Bread Ingredients:

4 slices bread (diet/reduced calorie)
6 tsp margarine (soft, light, non-hydrogenated)
Garlic powder to taste

Instructions

Bring water and broth to a boil. Add the celery and onions. Sauté leek and garlic
cloves in margarine and add to broth. Add the remainder of the vegetables, except corn. Let boil for ten minutes and add tofu to the broth. Add corn, cilantro, parsley and ground pepper to broth. Reduce heat and simmer for 30 minutes.

Bake bread topped with margarine and a dash of garlic powder for 10-15 minutes at 350 degrees F.

Tips:

  • Choose vegetable broth with the lowest amount of sodium per serving. “A little” sodium is a percent daily value of 5% (120 mg) or less per serving. “A lot” of sodium is a percent daily value of 15% (360 mg) or more per serving.
  • Use mono and polyunsaturated oil-based margarines, like those with olive and canola oil, to improve overall cholesterol.
  • Use whole wheat bread for a fibre boost to help you stay full longer.

 


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