1 box chicken stock 1 can diced tomato with juice 1.5 cup chopped mushrooms 1 sm onion 2 sm zucchini 1 cup cut up asparagus 3 cloves garlic you can put it all in one pot and bring to a boil until done to your liking if you want protien you can add 1 can of beans any type or 2 chicken breast either way with bean/chicken =158 cals per serving you will get 5-6 serveings
This is a vegetable beef soup. But if you want it entirely veggie, just substitute the beef step with your favorite vegetable broth.
1 smallish roast--about 3 lbs 1 medium onion chopped 1 bag frozen whole kernel corn 1 bag frozen mixed veggies 1 bag frozen green beans 4 potatos peeled and diced 64 ounces plus of your favorite low sodium tomato juice
Cook the roast in a large stockpot with plenty of water, about 6 cups or so. When the roast is done remove it from the stock pot. Put the stock and the roast in the fridge to cool, overnight is best.
The next morning, skim off the fat from the stock and chop or shred the roast. Return the roast to the stock and add all the other ingredients. Cook for at least an hour or until the potatos are done. But the longer it cooks the better it tastes.
You can add more or less tomato juice, depending on how thick you want your soup to be. And of course, you can vary the veggies. And you can also make this with chicken instead of beef, there's just more work deboning the chicken.
dunno, i posted a vegan-friendly version on sparkrecipes called vegan "chicken noodle" soup (using seitan instead of chicken). Its largely throwing things in and lots of nummy spices (use low-sodium chicken broth or vegetable broth to lower the sodium count--i made it with boullion, so the count's higher on the recipe than it usually would be)
takes maybe half an hour to come together and cook (an hour and a half if you're making your own seitan)--otherwise, full of veggies and fiber and stuff.
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