Mediterranean Vegetable Soup Atkins 55 Net Carbs Recipes

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MEDITERRANEAN VEGETABLE SOUP



Mediterranean Vegetable Soup image

Provided by Nancy Harmon Jenkins

Categories     dinner, one pot, soups and stews, appetizer, main course

Time 1h15m

Yield Six to eight servings

Number Of Ingredients 18

1/2 small green or Savoy cabbage, slivered
3 or 4 large leaves of red or white Swiss chard, slivered
1 tablespoon finely minced bacon or pancetta (Italian unsmoked bacon)
1 garlic clove, minced
1/4 cup chopped flat-leaf parsley
1/4 cup finely chopped onion
2 tablespoons extra-virgin olive oil
2 celery ribs, sliced
2 medium carrots, peeled and diced
1 large potato, peeled and diced
1 large or 2 small zucchini, diced
1/2 pound ripe tomatoes, peeled and chopped, or about 6 canned whole tomatoes, drained and chopped
Other vegetables as desired
1/2 cup rice
6 cups meat or vegetable stock or water
1 cup cooked, drained white beans, like cannellini or Great Northern (see note below)
Salt and freshly ground black pepper to taste
6 to 8 tablespoons freshly grated cheese, preferably Parmigiano reggiano

Steps:

  • Rinse the slivered cabbage and chard. Steam for about 15 minutes in the water clinging to the leaves, adding a few tablespoons if necessary to keep the vegetables from scorching. When they are tender but not falling apart, set aside.
  • Meanwhile, combine bacon or pancetta, garlic, parsley and onion, and saute gently in the oil in a heavy stockpot or soup kettle large enough to hold all the vegetables and stock until tender but not brown -- about 10 to 15 minutes.
  • Add remaining vegetables to the pot along with the broth. Bring to a simmer, cover, and cook gently for 20 to 30 minutes, just until vegetables are tender. Add cabbage and chard with the beans. Stir and bring to a simmer. Taste and add salt and pepper if you wish. Stir in the rice and continue cooking for 15 minutes, or until rice is done. Remove from heat and serve with a spoonful of grated cheese on top.

Nutrition Facts : @context http, Calories 416, UnsaturatedFat 7 grams, Carbohydrate 41 grams, Fat 13 grams, Fiber 8 grams, Protein 37 grams, SaturatedFat 5 grams, Sodium 812 milligrams, Sugar 4 grams, TransFat 0 grams

VEGETABLE SOUP (ATKINS)



Vegetable Soup (Atkins) image

Make and share this Vegetable Soup (Atkins) recipe from Food.com.

Provided by Michelle Rogers

Categories     Lunch/Snacks

Time 25m

Yield 1 1/2 cups, 4 serving(s)

Number Of Ingredients 12

2 tablespoons olive oil
1 celery rib, chopped
1/2 small onion, chopped
1/2 teaspoon dried thyme
2 garlic cloves, sliced
1 small zucchini, cut into 1/4-inch dice
1/2 cup chopped green beans
1/2 teaspoon salt
1/4 teaspoon pepper
4 cups lower sodium vegetable broth
1 large tomatoes, chopped
1/4 cup chopped fresh parsley

Steps:

  • Heat oil in a heavy-bottomed saucepan over medium-high heat. Add celery, onion and thyme; sauté until vegetables are soft, about 5 minutes. Add garlic and sauté until fragrant, about 30 seconds.
  • Add zucchini, green beans, salt and pepper; sauté until slightly soft, about 2 minutes Add stock and tomato; increase heat to high and bring to a boil. Reduce heat to low, cover and simmer 10 minutes. Stir in parsley. Serve hot.

Nutrition Facts : Calories 86.3, Fat 7, SaturatedFat 1, Sodium 307, Carbohydrate 5.6, Fiber 1.7, Sugar 3, Protein 1.4

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