Soup Diet Basic Recipe and Variations

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Soup Diet Basic Recipe and Variations

Our recipe for the Basic Soup yields such a large quantity -- to make sure you have enough to enjoy all week -- that it calls for a 12-quart stockpot for preparation. If you don't have one, not to worry -- the ingredients divide easily in half and the soup can be prepared in 2 large saucepans or Dutch ovens, depending on what you have in your kitchen cabinet.

Prep: 20 minutes
Cook: 50 minutes
Makes: 28 cups

• 1 lb. carrots, sliced
• 3 med. onions (1 1/2 lbs.), chopped (4 c.)
• 4 lg. stalks celery, sliced
• 2 lg. cloves garlic, crushed with press
• 2 cans (28 oz. each) whole tomatoes in juice
• 1/2 sm. head green cabbage (1 lb.) thinly sliced (6 c.)
• 3/4 lb. green beans, trimmed and each cut into thirds
• 1 can (48 to 49 oz.) chicken broth
• 6 c. water
• Salt and pepper
• 3 med. zucchini (1 1/4 lbs.), sliced into half-moons
• 2 bags (6 oz. each) baby spinach leaves

1. Coat 12-quart stockpot (or 2 large saucepans) with nonstick cooking spray. Over medium-high heat, add carrots, onions, celery, and garlic; cook 8 minutes or until vegetables soften, stirring occasionally.
2. Add tomatoes with their liquid, breaking up tomatoes with side of spoon. Add cabbage, green beans, broth, water, 1 teaspoon salt, and 1/4 teaspoon ground black pepper; heat to boiling over high heat, stirring occasionally.

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3. Reduce heat to low; cover and simmer 10 minutes, stirring occasionally. Increase heat to high; stir in zucchini and spinach and heat to boiling. Reduce heat to low; cover and simmer 10 minutes or until all vegetables are tender.

Each cup: About 45 calories, 2 g protein, 9 g carbohydrate, 1 g total fat (0 g saturated), 4 g fiber, 0 mg cholesterol, 410 mg sodium.