This is a typical lunch for me at work.  A veggie soup or chili, some raw veggies, and hummus, and fresh fruit for dessert.

When I cook, I don’t use measured recipes.  So, the below listed ingredients are estimates.  Also, if you don’t like an ingredient, leave it out.  If you do like other basic veggies, add them in!  The basic recipe is as follows.

3-4 large carrots, chopped

1-2 zucchini or squash, chopped

1 large red bell pepper, chopped

1 large green bell pepper, chopped

1 large orange bell pepper, chopped

1 small white onion, chopped

1 can pinto beans, thoroughly washed and drained

1 can kidney beans, thoroughly washed and drained

1 can diced tomatoes, no salt added or 3-4 diced fresh tomatoes

1 can tomato sauce

1 can water (to rinse out the tomato sauce can)

cumin

black pepper

garlic powder

 

Saute veggies in a tbsp of olive oil until the onions and bell peppers begin to soften.  Add all other ingredients.  Bring to a boil.  Cook on medium low for about 1 hour.  Taste a small amount and determine if you would like to continue cooking the soup for up to an hour more on low.  Enjoy!

Serves  people
Ingredients Calories Carbs Fat Protein
Carrots – Raw, 1 cup, chopped 52 12 0 1 Ico_delete
Red Bell Pepper – Red Bell Pepper, 1 pepper 30 8 0 1 Ico_delete
Vegetable – Green Bell Pepper, 1 pepper (large) 33 5 0 1 Ico_delete
Raw Veggies – Orange Bell Pepper, 1 medium (148g/5.3oz) 37 6 0 1 Ico_delete
Mp/Onion – White – Medium, 3/4 Cup 35 9 0 1 Ico_delete
Beans – Pinto, canned, 1 cup 206 37 2 12 Ico_delete
Beans – Kidney, canned, 1 cup 210 37 2 13 Ico_delete
Hunts – Diced Tomatoes No Salt Added, 1 container (423.5 gs ea.) 105 21 0 4 Ico_delete
Tomato products – Canned, sauce, 1 cup 78 18 1 3 Ico_delete
Spices – Pepper, black, 1 tbsp 16 4 0 1 Ico_delete
Spices – Garlic powder, 1 tbsp 28 6 0 1 Ico_delete
Generic – Ground Cumin, 1 Tablespoon 22 3 1 1 Ico_delete
Squash – Zucchini, includes skin, raw, 1 cup, chopped 20 4 0 2 Ico_delete
Total: 872 170 6 42
Per Serving: 109 21 1 5

 

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