Monday, December 22, 2008

High-Fiber Soup

Serves: 6-8


1 cup dried Lima beans
2 cups water
1 leek, sliced and washed
2 tablespoons safflower oil
2 cloves garlic, crushed
2 sticks celery, sliced
1 carrot, finely chopped
1 parsnip, finely chopped
2 potatoes, unpeeled and cubed
5 cups chicken stock
4 tomatoes, chopped
Freshly ground pepper

Microwave Method:

1. Place Lima beans and water in a large bowl. Cover and cook for 5 minutes on HIGH, then 22-28 minutes on MEDIUM, until tender. Drain and set aside.
2. Place leek, oil, garlic and celery into a 5 quart (litre) bowl. Cook for 3-5 minutes on HIGH, stirring halfway through cooking.
3. Stir in carrot, parsnip, potatoes and chicken stock. Cover and cook for 18-20 minutes on HIGH.
4. Stir in tomatoes and Lima beans.
5. Cover and cook for 18-20 minutes on HIGH, stirring twice during cooking.
6. Season with freshly ground pepper.

1 serve = 6 g fat, 1 g saturated fat.

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