Three Bean Soup: vegan, low fat

[Guest guest]

I've been meaning to send this recipe for a while, and I haven't seen many low

fat or vegan recipes lately (leave out the parmesan cheese for vegan -- it's 135

calories without.) Even my stepmother (traditional Midwestern cooking) asked

for the recipe; it's vegan, low fat, and reasonably quick, and unbelieveably, my

dad liked it. We often double it and use it for lunches. It is so low calorie

for how filling it is!

 

Oh, the " complexity " is our own measurement of how hard it is to make. The

three values are ingredient complexity, preparation complexity, and cooking

complexity, and they add to a total complexity. It helps us decide whether a

recipe is something we can do on a weeknight. Someday I'm going to write an

article about this.

 

Barbara

 

 

* Exported from MasterCook *

 

Three Bean Soup

 

Recipe By : Quick and Healthy Cookbook

Serving Size : 12 Preparation Time : 1:00

Categories : Beans, Peas & Legumes Fast Dinners

Healthy & Hearty Soups & Stews

Vegetables Vegetarian

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 1/2 tsps garlic -- chopped

28 ozs tomatoes, low sodium -- (1 can), cut up

1 c water

6 ozs tomato paste -- (1 can)

1 tsp chili powder

1 tbsp Dijon mustard

1 tsp dried basil

1 tsp dried oregano

1/2 tsp ground cumin

1/2 tsp pepper

15 ozs kidney beans, canned -- (1 can) drained

15 ozs blackeyed peas, canned -- (1 can) drained

15 ozs garbanzo beans, canned -- (1 can) drained

15 ozs corn, whole kernel, canned -- (1 can) drained

1 c carrots -- chopped

1 c celery -- chopped (or zucchini)

1 med onion -- chopped

4 tbsps parmesan cheese (optional)

 

Combine first 13 ingredients (thru garbanzo beans). Bring to a boil. Reduce

heat and simmer, covered, for 10 minutes.

 

Stir in vegetables and simmer, covered, for 10 minutes more.

 

Source:

" Quick and Healthy "

Copyright:

" 1991 "

Yield:

" 3 qts "

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 166 Calories; 2g Fat (8.8% calories from

fat); 8g Protein; 32g Carbohydrate; 7g Dietary Fiber; 1mg Cholesterol; 591mg

Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fat; 0

Other Carbohydrates.

 

NOTES : 2 WW points/cup; complexity 12-8-4 = 24

 

¤º°`°º¤ø,¸¸,ø¤º°`°º¤ø,¸¸,

Barbara Zanzig, Kirkland, WA

hertz, http://www.isomedia.com/homes/hertz/