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Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 267.3
  • Total Fat: 6.1 g
  • Cholesterol: 4.0 mg
  • Sodium: 623.1 mg
  • Total Carbs: 47.5 g
  • Dietary Fiber: 5.0 g
  • Protein: 7.5 g

View full nutritional breakdown of Hearty Vegetable Soup with Cheesey Carrot Dumplings calories by ingredient
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Hearty Vegetable Soup with Cheesey Carrot Dumplings



Introduction

As delicious as it is nutritious, this quick and easy hearty low-fat vegetable soup hits the spot in cold fall and winter months! As delicious as it is nutritious, this quick and easy hearty low-fat vegetable soup hits the spot in cold fall and winter months!
Number of Servings: 10

Ingredients

    * 1-1/2 cups chopped onions
    * 4 medium carrots, sliced
    * 3 celery ribs, sliced
    * 2 tablespoons extra virgin olive oil
    * 3 cups vegetable broth
    * 4 medium potatoes, peeled and sliced
    * 4 medium tomatoes, chopped
    * 2 garlic cloves, minced
    * 1/2 teaspoon pepper
    * 1/4 cup all-purpose flour
    * 1/2 cup water
    * 1 cup chopped cabbage
    * 1 cup frozen peas
    ~ CARROT CHEESE DUMPLINGS:
    * 2-1/4 cups reduced-fat biscuit/baking mix
    * 1 cup finely shredded carrots
    * 1 tablespoon minced fresh parsley
    * 1 cup cold water
    * 1/2 cup shredded reduced-fat cheddar cheese (such as Kraft 2% cheese)

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Directions

In a medium sized Dutch oven, cook the onions, carrots and celery in olive oil for 6-8 minutes or until crisp-tender. Stir in the broth, potatoes, tomatoes, garlic, and pepper. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until vegetables are tender.

While soup is simmering, in a small bowl, combine flour and water until smooth; stir into vegetable mixture. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in cabbage and peas.

~*For dumplings, in a small bowl, combine baking mix, carrots, and parsley. Stir in water until moistened. Mix in cheese. Drop in 10 mounds onto simmering soup. Cover tightly and simmer for 15 minutes or until a toothpick inserted in a dumpling comes out clean (NOTE: do NOT lift cover while simmering dumplings!!).
May sprinkle each portion with a tbsp of shredded low-fat cheddar cheese before serving, if desired, but this will add more to the calorie count.

Makes ten (10) 1 and 1/4 cup servings with one dumpling per serving.

Number of Servings: 10

Recipe submitted by SparkPeople user .






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