F-Factor

Antioxidant-Rich 10 Vegetable Soup

 Feel free to add your favorite vegetables or leave out ones you don’t like.

INGREDIENTS (serves 8):

  • 1 onion, diced
  • 2 cloves garlic, minced
  • 2 cups peeled baby carrots, cut into bite-sized pieces
  • 2 cups celery, cut into bite-sized pieces
  • 1 cup mushrooms, sliced
  • 2 zucchini, diced into bite-sized pieces
  • 1 (16-oz) can crushed tomatoes
  • 4 cups chicken or vegetable broth
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • salt and pepper
  • 1 cup frozen broccoli florets
  • 1 cup frozen cauliflower florets
  • 2 cups frozen spinach

    • PREPARATIONS:

    1. Lightly coat a large stockpot with nonstick cooking spray and place over high heat.
    2. Add the onion and sauté for 2 minutes. Add the garlic and sauté for 2 additional minutes.
    3. Add the carrots, celery, mushrooms, zucchini, tomatoes, chicken broth, and herbs. Season with salt and pepper.
    4. Bring the mixture to a boil and then simmer for 15 minutes.
    5. Add the broccoli, cauliflower and spinach and cook for 5 more minutes.
    6. Optional, garnish with grated Parmesan cheese. Serve.

     

    NUTRITIONAL CONTENT PER SERVING
    Serves 8

    • FOR JOURNALING ON THE F-FACTOR DIET: 0g carbohydrate, 5g fiber
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 92 calories, 7g protein, 17g carb, 5g fiber, 12g net carb, 7g sugar, 1g fat, 0g sat fat, 284mg sodium
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