Souper Salad (lf)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains | Vegan | Low-fat, Mcdougall, Salads, To try, Vegan | 8 | Servings |
INGREDIENTS
| 46 | oz | Tomato juice, canned |
| 1 | Red onion, finely chopped | |
| 1 | Garlic, minced | |
| 1/4 | c | water |
| 1/2 | c | Corn kernels, fresh or frozn |
| 15 | oz | Black beans, rinsed & draind |
| Cucumber, seeded and finely | ||
| chopped | ||
| Red bell pepper, seeded & | ||
| finely chopped | ||
| Green bell pepper, seeded & | ||
| finely chopped | ||
| Zucchini, finely chopped | ||
| Celery stalk, finely chopped | ||
| 4 | Scallions, finely chopped | |
| 4 | oz | Diced green chilies, canned |
| 1 | c | Jicama, finely chopped |
| 1/4 | c | Fresh cilantro, or parsley |
| chopped | ||
| 2 | T | Red wine vinegar |
| 2 | T | Lime juice |
| Hot pepper sauce, to taste | ||
| 1 | t | Prepared horseradish |
| Pepper, black to taste | ||
| 16 | Melba rounds, for garnish | |
| 143 | Cals | |
| 6 | Gm protein | |
| 1/3 | Gm fat | |
| 28 | Gm carbo | |
| 774 | Mg sodium | |
| 6 | Gm fiber |
INSTRUCTIONS
Pour tomato juice into a large bowl. Set aside. Place onion, garlic and water in a small saucepan. Cook and stir for 1 to 2 minutes, until onion softens slightly. Add onion-garlic mixture and remaining ingredients except melba rounds to tomato juice. Stir well. Cover and refrigerate several hours to allow flavors to blend. Stir well and pour into soup bowls. Serve with melba rounds. Serves 8. Author's Note: This chilled soup is resplendent with crunchy vegetables. Don't let the long list of ingredients fool you: It's really a simple dish to prepare. It keeps for several days in the refrigerator. Source: Vegetarian Times, May 1993 Low Fat, Fabulous and Fit by Mary McDougall Formatted MM:de From the collection of Sue Smith, S.Smith34, Uploaded June 16, 1994 File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mcdougal.zip
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Nutrition (calculated from recipe ingredients)
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Calories: 129
Calories From Fat: 9
Total Fat: 1.1g
Cholesterol: 0mg
Sodium: 827mg
Potassium: 554.8mg
Carbohydrates: 27.1g
Fiber: 5.3g
Sugar: 9g
Protein: 4.3g