Toasty Oatmeal Vegetable Soup is a hearty, but low-fat vegetable soup that is a great way to kick-off your New Year’s resolution to eat more healthfully.

Oatmeal Vegetable SoupPrep Time: 15 min
Cook Time: 30 min
Ready In: 45 min

Servings: 6

1 cup Rolled Oats (not quick-cooking or instant)
1 tbsp Canola Oil
1 large Onion, chopped
1 to 3 cloves of Garlic (to taste), finely minced
1 large Tomato, seeded and chopped
1 Carrot, diagonally cut into ¼-inch slices
6 cups fat-free, reduced-sodium Chicken Broth or Vegetable Broth
½ cup finely chopped fresh Parsley
Salt and freshly ground Black Pepper, to taste

In a large, heavy skillet over medium heat, toast raw oatmeal, stirring constantly, until oatmeal is lightly browned, about 3 to 5 minutes. Oatmeal burns easily, so watch carefully. Immediately transfer oatmeal to a small bowl and set aside.
In large pot, heat oil until hot. Add onion, reduce heat to medium and, stirring frequently, sauté onion until soft and pale gold. Add garlic and continue sautéing a few minutes more. Do not allow onion or garlic to burn. Add vegetables and broth. Bring soup to a boil. reduce heat to a simmer and cook about 10 minutes. Add oatmeal. Simmer 2 minutes more, or until oatmeal is tender. Add parsley and salt and pepper to taste.
Serve immediately.

Tips & Notes
By combining different vegetables in interesting ways, you can enjoy a variety of colors, textures and flavors. You are also maximizing the health-protective substances offered only by plant-based foods – and get that full feeling with minimum calories.
Monounsaturated fats such as canola, olive, sesame and walnut oils are flavorful but far more healthful than animal fats. There are other ways to add extra flavor as well – herbs, spices and other seasonings add more flavor to any dish.
For good health and good weight, the American Institute of Cancer Research recommends a one-third/two-thirds proportion – modest but adequate portions (one-third or less) of animal meats on the plate, and generous portions (two-thirds or more) of a variety of plant-based foods such as vegetables, fruits, whole grains and beans.
But remember that size matters, too. The most healthful, low-calorie dishes won’t protect your health and weight if you eat super-sized quantities.
How you cook foods affects their health properties. Carcinogens are produced when meats are cooked at high temperatures, whether fried, roasted, broiled, or grilled. But high-temperatures – roasting, broiling and grilling – bring out vegetables’ natural sweetness and creates a rich, complex flavor. Cooking vegetables in large quantities of water, however, leaches out flavor, as well as nutrients.

Nutritional Information Per Serving
Calories: 100
Total Fat: 3g
Saturated Fat: less than 1g
Carbohydrate: 14g
Protein: 5g
Dietary Fiber: 2g
Sodium: 589mg

Source: AICR

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Filed under: Recipes for Diabetics

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