LUNCH
22
While low in fat, sodium and cholesterol, this
vegetable-packed soup is high in fiber and flavor.
Serves:
6
Serving Size:
1 cup
Prep Time:
15 minutes
Inactive:
0 minutes
Cook:
30 minutes
TOTAL:
45 minutes
INGREDIENTS:
• 1 cup chopped onion
• 3 cloves garlic, minced
• 6 cups low-sodium vegetarian broth
• 2 cans black-eyed peas
• 4 ounces greens, cleaned and sliced (use collards, kale, or spinach)
• 1 pound sweet potatoes, peeled and chopped
• 1 bay leaf
• 2-3 dashes liquid smoke (or use 2 tablespoons vegetarian bacon bits)
• ¼-cup tomato paste
• 2 teaspoons dry oregano
• ½-teaspoon salt
• ½-teaspoon crushed red pepper
• 2 pieces vegetarian Italian sausage
INSTRUCTIONS:
Steam fry (using water instead of oil) the onion and garlic in a large, heavy nonstick skillet over
medium heat until soft, adding small amounts of water to prevent sticking and burning. Place the
broth, tomato paste, oregano, bay leaf, salt, red pepper, greens, sweet potatoes, sausage and liquid
smoke or vegetarian bacon bits in a large saucepan. Add the onion and garlic and simmer for 30
minutes or until the sweet potatoes are tender. Remove the bay leaf and serve immediately.
NUTRITIONAL VALUE:
Calories: 257
Sodium: 402 mg
Fat: 3 g
Carbohydrates: 44 g
Protein: 16 g
Sugars: 8 g
BLACK
-
EYED PEA AND SWEET POTATO SOUP
Mike from Store 6963 in
Huntington Beach, CA
per serving
257
CALORIES
