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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Soup is a lot like a family. Each ingredient enhances the others; each batch has its own characteristics; and it needs time to simmer to reach full flavor."
-Marge Kennedy, Poet

The refrigerator light goes on...

There is not a lot to say about vegetable soup. Great soup starts with great stock, so making your own (it's really easy) is a great place to start.

You can toss almost anything in, but I prefer to use vegetables with texture that will hold up to simmering: onions, carrots, celery and the like. If you are going to add softer vegetables that might break up zucchini, squash, etc. add them later on and simmer for only about 15 minutes.

In this version the corn and black eyes will give you all the protein you need.

Corn

There are a number of varieties of corn, some used for feed and others for milling. Popcorn is a variety unto itself. For the purposes of cooking corn, or corn on the cob, most recipes use only sweet corn. Interestingly, Native Americans didn't eat much of this corn, finding it to be too sweet and the texture too creamy.

There is an almost endless variety of sweet corn and all are slight variations based on how sweet the corn is. There are both yellow and white as well as combination varieties. Corn 


 

Vegetable Soup with Black Eyed Peas



Servings = 6 | Serving size =about 1 1/2 cups

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3.

This recipe makes great leftovers, and like many soups, is better the next day.

2 tsp olive oil
1 medium leek (thinly sliced crosswise, keeping white and green parts separate)
1 medium onion (diced)
2 large ribs celery (diced)
1 lb carrots (peeled and cut into 1/2 inch chunks)
6 cups no salt added vegetable stock
2 large bay leaves
1 tsp dried marjoram
1/2 tsp dried thyme
2 tsp honey
3/4 tsp salt
2 ears yellow corn (kernels cut from cob)(may use 2 cups frozen corn)
2 15 ounce can no salt added black eyed peas (drained and rinsed)

Vegetable Soup with Black Eyed Peas recipe by Dr. Gourmet
Place a large sauce pan over medium high heat.

Add the olive oil, and when the oil is hot, add the white part of the leek.

Cook for about one minute. Stir frequently.

Add the onion and cook for about 2 minutes. Stir frequently.

Add the celery and cook for about 2 minutes. Stir frequently.

Add the carrots, vegetable stock, bay leaves, marjoram, thyme, honey, and salt.

Reduce the heat and simmer for about 15 minutes.

Add the corn and simmer on low for about 15 minutes.

Add the black eyed peas and simmer for about 5 minutes.

Serve.

Nutrition Facts

Serving size = about 1 1/2 cups

Servings = 6

.

Amount Per Serving

Calories 288 Calories from Fat 32
  % Daily Value
Total Fat 4g 5%
    Saturated Fat <1g 3%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 384mg 16%
Total Carbohydrates 57g 20%
    Dietary Fiber 10g 38%
    Sugars 12g  
Protein 12g  
Vitamin A 267% Vitamin C 42%
Calcium 12% Iron 21%
Vitamin K 45 mcg Potassium 1027 mg
Magnesium 104 mg