Garlic Herb Vegetable Sweet Potato Soup
Garlic Herb Vegetable Sweet Potato Soup
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  • prep: 20 min
  • cook: 30 min
  • total: 50 min
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  • servings:
  • Summary

    a low cal, nutrient dense, vegan, glutenfree veggie packed soup

    Ingredients

    • 1-2 TBS. olive oil (optional)
    • 1 onion
    • 4 cloves garlic, minced (or add 1 TBS. garlic powder)
    • 2 green bell peppers
    • 1 stalk celery
    • 1 lb. carrots (about 6-7 medium carrots)
    • 2 medium summer squash (I used 1 zucchini, 1 yellow squash)
    • 1 small head cauliflower
    • 2 medium sweet potatoes
    • 2 c. green split peas
    • 10 c. water or vegetable broth
    • 1/3 c. nutritional yeast (optional if you're using vegetable broth)
    • 1/2 TBS. smoked or regular paprika
    • 2 TBS. no-salt seasoning (like Mrs. Dash)
    • 1 tsp. salt (omit if using vegetable broth)
    • 1 TBS. fresh or dried chopped parsley (plus additional fresh for garnish if desired)
    • 1 tsp. ground sage
    • 1 tsp. dried thyme
    • few dashes red pepper sauce (like Tabasco)
    • fresh cracked pepper

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 16
    • Amount Per Serving
    • Calories: 186 % Daily Value *
    • Total Fat: 3 g 4.61%
    • Saturated Fat: 1 g 4.01%
    • Trans Fat: 0 g %
    • Cholesterol: 2 mg 0.67%
    • Sodium: 552 mg 23.02%
    • Calcium: 52 mg 5.17%
    • Potassium: 511 mg 14.61%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 10.73%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 32 g %
    • Dietary Fiber: 10 g 38.41%
    • Sugar: 7 g
    • Protein: 9 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 100.05%
    • Vitamin C 43.37%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables2
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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