Soup, Vegetable or Chicken-Vegetable (No-Salt-Added)


Food.com
135 mins (prep 45, cooking 90)
16 ingredients
12 servings
Since commercially made soups are really high in sodium (even the reduced sodium ones) and the no-salt-added ones aren't very tasty, I make my own soups. I freeze this one in one-cup containers and use it (and other soups) to break up the monotony of my daily lunch salad.

Categories:  tomato , comfort-food , taste~mood , brown-bag , free-of... , equipment , <-4-hours , refrigerator , soups-&-stews , oamc~freezer~make-ahead , time-to-make , egg-free , freezer , gluten-free , lactose-free , number-of-servings , potato , to-go... , vegetable , stove-top ,
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Ingredients

  • 6 cups no-salt-added chicken stock (see other recipe coming soon)
  • 2 cups water (purified)
  • 1 tablespoon olive oil
  • 1 small vidalia onion
  • 2 stalks celery
  • 2 (15 ounce) no-salt-added diced tomatoes, including juice
  • 2 cups frozen no-salt-added peas
  • 2 cups corn (buy 3 ears)
  • 2 cups green beans (buy 3 large handfuls)
  • 1 medium yukon gold potato
  • 1 (15 ounce) other no-salt-added beans, drained, rinsed
  • 2 tablespoons flavor enhancer (see other recipe coming soon)
  • 3 ounces no-added-salt tomato paste
  • 1 teaspoon black pepper
  • 2 cups diced cooked chicken (optional)

Nutrition

Serving Size (297.43 g)
Servings 12
Amount per Serving
Calories 201.86 Calories from Fat 38.34
% Daily Value *
Total Fat 4.26g 78.56%
Saturated Fat 0.8g 47.96%
Trans Fat 0.0g %
Cholesterol 3.6mg 14.4%
Sodium 193.64mg 96.82%
Total Carbohydrate 34.62g 138.49%
Dietary Fiber 3.29 g 157.76%
Sugars 5.55 g %
Protein 8.19g 196.66%
Vitamin A 566.61IU% Vitamin C 11.69mg%
Calcium 46.57mg% Iron 2.12mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
 
*Nutrition information was calculated excluding the following ingredients:
vidalia onion, small, stalks celery, no-salt-added diced tomatoes, frozen, yukon gold potato, diced cooked chicken
 

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