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Nutritional Info
  • Servings Per Recipe: 9
  • Amount Per Serving
  • Calories: 218.6
  • Total Fat: 6.3 g
  • Cholesterol: 2.7 mg
  • Sodium: 537.4 mg
  • Total Carbs: 31.4 g
  • Dietary Fiber: 9.6 g
  • Protein: 7.2 g

View full nutritional breakdown of Victoria's Four Bean Spicy Veggie Soup calories by ingredient
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Victoria's Four Bean Spicy Veggie Soup

Submitted by: VSL2007

Introduction

Yummy warming high fiber soup Yummy warming high fiber soup
Number of Servings: 9

Ingredients

    1 can -Garbanzo Beans, Organic, TJ's 15 oz can, drained & rinsed, 284 grams
    1 can -Pinto beans, organic, TJ's, 15 oz can, drained & rinsed, 284 grams
    1 can -Black Beans, organic, TJs, 15 oz can, drained & rinsed, 284 grams
    1 can -White Kidney Beans, TJs, 15 oz can, drained & rinsed, 284 grams
    2 cartons -Kirkland Organic Chicken Stock, 8 cup each
    1 large yellow Onion, Chopped
    5 cloves Garlic, minced
    2 T Bacon grease, (from 1 # bacon)
    1-2 T Coconut Oil
    3 med Carrots, organic, chopped
    2 stalks Celery, organic, chopped
    1 small can Tomato Paste
    3 med Zucchini, chopped
    2 t Italian Seasoning
    2 t ground Oregano
    less than 1 t cayenne pepper (to taste)
    1 t Thyme, ground
    3/4 t Cumin, ground
    1 t fine ground black Pepper

Tips

I would up each of the beans to 2 can each, to increase the fiber ratio .... and also add chopped kale with the zucchini


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Directions

saute bacon, reserve bacon for garnish or other use
saute onions in same pan with the bacon grease, add garlic, when onions are translucent make a well in the middle spreading onions to the side, add the coconut oil, when melted add the carrots and celery. Let them cook and caramelize, add all other seasonings, stir. Pour in the 2 cartons of stock, add the beans that have been rinsed and drained, stir and bring all to a boil. Reduce to simmer, add the zucchini. Ready when the zucchini is the way you like it. Pour over prepared brown rice pasta to keep this a Gluten-Free recipe. Pasta was not included in the "nutritional values"

Serving Size: I served 2 1/2 Cups of Soup over brown rice pasta, recipe made 9 servings

Number of Servings: 9

Recipe submitted by SparkPeople user VSL2007.






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