Vegan Meals: For One or Two by Nancy Berkoff

Author:Nancy Berkoff [Berkoff, Nancy]
Language: eng
Format: mobi, epub
ISBN: 0931411238
Publisher: The Vegetarian Resource Group
Published: 2015-04-19T17:00:00+00:00

Green and Creamy Soup

(Makes 4 servings)

Use this freezeable soup as part of a hearty meal or as a sauce for rice, potatoes, barley, or steamed or roasted veggies.

Vegetable oil spray

1/2 cup chopped onion

1/4 cup celery

3 cups vegetable broth

1/4 cup dried split peas, rinsed

1 bay leaf

1 cup diced zucchini or yellow squash (thawed, frozen squash will work)

1/2 teaspoon dried basil

1 cup thawed, frozen chopped spinach, drained

1 Tablespoon chopped fresh parsley

Heat a medium-sized saucepan and spray with oil. Sauté onions and celery until soft, approximately 2 minutes. Add vegetable broth, split peas, and bay leaf. Bring to a quick boil, reduce heat, and cover. Simmer for 30 minutes. Add squash and basil and simmer for 5 minutes. Remove bay leaf and place soup in a blender. Blend until smooth. Put soup back in pot, add spinach and parsley, and heat for 5 minutes. Serve soup hot or allow it to cool before freezing.

Total Calories Per Serving: 84 Total Fat as % of Daily Value: 2%

Protein: 6 gm Fat: 2 gm Carbohydrates: 15 gm Calcium: 67 mg Iron: 2 mg Sodium: 793 mg Dietary Fiber: 4 gm

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