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recipe card
January 18, 2001

Basic Soup Diet

I got a link to the month-long soup diet in my mailbox this week. My best friend in college did this for a while, but my variety-loving tummy said no to soup every day!! If you'd like to check it out, visit Soup Diet. Here's the main soup that they recommend you eat:

The Basic Soup Recipe

Add as many, or as few, vegetables to our "souper" soup

Yields: 25 cups
Work Time: 15 minutes
Total Time: about 1 hour

5 medium carrots, peeled and cut into 1-inch slices
3 medium celery stalks, sliced
3 large onions, chopped, or 3 medium leeks, each cut into 1-inch slices
1 large garlic clove, minced
2 cans (28 ounces each) tomatoes in juice
1 small head savoy cabbage (about 1 1/2 pounds), thinly sliced
2 medium parsnips, peeled and cut into 1-inch slices
2 packages (5 ounces each) baby spinach leaves
1/2 cup chopped fresh parsley
2 chicken-flavor bouillon cubes or envelopes
1 teaspoon salt
1/2 teaspoon freshly ground pepper
1. Coat 8-quart saucepot with nonstick cooking spray. Over medium-high heat, add carrots, celery, onions, and garlic. Cook 5 minutes.

2. Stir in tomatoes with their liquid, breaking them up with side of spoon. Add cabbage, remaining ingredients, and 12 cups water. Heat to boiling over high heat, stirring occasionally.

3. Reduce heat to low; cover and simmer, stirring occasionally, 15 minutes, or until vegetables become tender. Add more salt and pepper if desired.

Each 1 cup serving: 35 calories, 2 grams protein, 8 grams carbohydrate, 0 grams total fat fat, 3 grams fiber, 0 mg cholesterol, 390 mg sodium

Note: To retain freshness and nutrients, keep a 2-day supply of Basic Soup in the refrigerator. Store remaining soup in 3-cup portions in airtight containers, leaving some headspace to allow for expansion. (If you plan to reheat soup in microwave, use a microwave-safe container.) Freeze.

To reheat frozen soup

Microwave: Loosen lid on container. Heat on high (100 percent power) 8 to 12 minutes until bubbling, stirring twice.

Top of stove: Place container under running cold water to loosen frozen soup from sides. Heat frozen soup in covered saucepan over very low heat about 3 minutes until soup begins to thaw. Increase heat to medium; heat about 15 minutes longer until heated through, stirring occasionally.

Note: If using frozen soup to prepare Super Soup, add ingredients during the last 5 minutes of heating. For microwave heating, use a container large enough to hold add-ins.

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