Waist Not, Want Not Refrigerator Soup

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Got leftovers? You have the makings of a great soup. Start with cooked lean meat or low-fat sausage, then add two cups of fresh or cooked veggies on hand. And don’t forget the freezer, where all kinds of treasures await. Serves 6.

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Recipe Ingredients

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 2 medium cloves garlic, minced
  • 2 medium carrots, chopped
  • 1 rib celery, coarsely chopped
  • 1 cup barley, rinsed
  • 1 14.5-ounce can low-sodium diced tomatoes, undrained
  • 4 cups low-sodium chicken or vegetable broth
  • ½ teaspoon each dried oregano, basil, black pepper
  • 1 cup water
  • plus leftovers from the refrigerator or freezer

Recipe Directions

  1. Heat oil in a heavy pot on medium high and sauté onion for 4 minutes or until soft. Add garlic and sauté until fragrant. Add carrot and celery and sauté 2-3 minutes.
  2. Add remaining ingredients, stir, and bring to a boil. Reduce heat and simmer until barley is tender, about 35-40 minutes.
  3. 10 minutes before completion, add leftovers below, heat through and serve.
Per serving (based on basic recipe above): 192 calories, 9g protein, 33g carbohydrate, 4g fat, 1g sat fat, 2g mono fat, 0mg cholesterol, 8g fiber, 99g sodium
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THE SEASONED COOK The numerous veggies in the soup base provide not just rich flavor, but antioxidants like beta carotene and lycopene too.

2 Comments

  • Maureen says:

    Susan–
    You are like my own personal motivational coach in eating and cooking! Thanks for taking the time to write these and include some of your great recipes! I just want you to know it is very much appreciated!
    M.

  • Susan says:

    Thanks! I just want to share with individuals the work I’ve been doing for medical centers for 25 years. It’s exciting when people who are super busy professionals, such as yourself, let me know that what I’m cooking and thinking about is on target. I really appreciate the feedback.

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