Lots O Veggies Soup
#290680 - 11/20/06 08:39 AM
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I'm posting this for Jordy. I'm still experimenting with this recipe to make it perfect, but this is what I have so far. It's a very yummy way to get your veggies in! If you have a food processor it will make the chopping and pureeing much easier.
1/2 - 1 Tbsp olive oil
2-3 tsp minced garlic
1 Tbsp minced onion
1 quart chicken broth (100% fat free, no MSG)
1 quart veggie broth
2 cups water
1 can tomatoes or 3-4 fresh med tomatoes, pureed well
3-4 potatoes, diced
3-4 carrots, diced
2 zucchini, sliced or diced
handful of cut okra (I use frozen)
1 tsp basil (approx... season to taste)
2 bay leaves
1 tsp salt (approx... season to taste)
1 tsp thyme (approx... season to taste)
1/2 cup elbow noodles (no egg)
For protein, choose one of the following:
1 can garbanzo beans, drained and rinsed well
cooked chicken
tofu, drained and cut in small cubes (I haven't tried this yet)
In large pot, saute garlic and onion in oil over med heat. Add veggies and saute for a minute or two. Add broth, water, tomatoes, seasonings, and garbanzo beans (if you're using them). Simmer until veggies (and beans) are tender. Add chicken or tofu. Simmer at least 10 minutes. Add pasta and simmer 10-12 minutes until noodles are tender.
This soup is loaded with SF! The IF in this comes in the form of tomatoes, okra (IF outside, SF inside), and garbanzo beans (IF outside, SF inside). You could also try green beans or something like that if you prefer. The gummy SF in the middle of the okra cooks out and makes the soup creamy. Even if I don't eat much of the okra, I still put it in the soup. If you like a less creamy soup, you can leave the okra out and add a little more broth or water. I'm still experimenting each time to make this recipe perfect for me, but hopefully this will help you, too. Enjoy! 
1/22/07 - NOTE: I have posted a revised recipe below!
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This sounds so good! Thanks for posting it.
Do you use homemade broth or do you have a brand that is safe?
Also, what kind of canned tomatoes? Diced or whole or stewed? And do you peel the potatoes and carrots?
I would add garbanzo beans to mine...so do I puree the soup when it's finished cooking?
Thanks so much. I'll have to look for minced onion and garlic in the spice section.
BTW, love your signature line!
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IBS-C with pain and bloat
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Broth - I use whatever safe brand is on sale as long as it's 100% fat free and no MSG. Campbells makes it if you go to a regular store, and in the HFS you can get Imagine or Pacific Foods.
Tomatoes - I either use canned whole tomatoes or fresh whole tomatoes and puree them before adding them to the soup. I prefer whole because they are the least processed of the canned tomatoes, in my opinion.
Yes, I peel the potatoes and carrots, but not the zucchini.
I suppose you could puree the soup if you want to, but as long as you cook it until the veggies are completely tender you shouldn't have a problem. Test the carrots and garbanzo beans because they take the longest to cook. Dicing the carrots into smaller pieces helps, too. I leave the zucchini and potatoes in chunkier pieces because they get so mushy anyway.
Minced onion is in the spice section, but minced garlic is usually in the produce section at my store... usually near the tofu, bean sprouts, etc. It's in a little jar, and it's actually fresh minced garlic stored in water (don't get the kind in oil). It just saves you the trouble of using a garlic press.
Hope you enjoy!
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Wow, that soup sounds great! Thanks!
About the garlic, I found frozen crushed garlic cubes in my grocery store... They are called "Sabra" "Crushed Garlic" and are very cool, because they are individual cubes (much smaller than ice cubes, I think they are like 1 tsp of crushed garlic).
The jars are nice, too, though, I find them too big for my needs.
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I've never seen frozen garlic before... interesting! I use garlic in almost every dinner I make, so I go through the jar pretty quickly. I buy the largest one they have. 
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I use those too. Each cube is one clove garlic. How much would you use for this soup?
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IBS-C with pain and bloat
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1/2 tsp minced garlic = approx 1 clove. I used 2-3 tsp of minced garlic, so that would be 4-6 cloves. I would start with 4 cubes and see how you like it. You can always add more if you need it.
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When I add the canned tomatoes, do I puree those too? Or only if I use fresh? If I use canned, do I use the sauce too, or drain? Thanks again. I think that is the last question!
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IBS-C with pain and bloat
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When I use canned tomatoes, I just dump the whole can into the food processor and puree it.
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What size do you mean by diced potato....and diced carrots? Would diced carrots be the same size as diced potato? Can you use coin cut carrots instead?
Thanks
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IBS-C with pain and bloat
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