Chock full of vegetables and beans, this Greek soup is a wonderful main-course soup for a really cold day-and as a bonus, you just toss everything in together.

Serves 4

  • 1 large onion, coarsely chopped
  • 2 carrots, sliced
  • 2 leeks, sliced
  • 2 celery ribs, sliced
  • 4 garlic cloves, sliced
  • 14 ounce can chopped tomatoes
  • 2 tablespoons tomato paste
  • 2 bay leaves
  • 1 dried chile, chopped
  • 14-oz can white butter or lima beans, drained and rinsed
  • 1 quart vegetable stock
  • salt and freshly ground black pepper

To serve:

  • 4 slices multigrain bread
  • 2 tablespoons extra virgin olive oil
  1. Put all the soup ingredients together in a large saucepan. Stir, bring to a boil, and simmer for 1 hour 15 minutes to 1 hour 30 minutes. Season to taste.
  2. Just before the soup is ready, toast the bread, drizzle each slice with a little olive oil, and place in the bottom of individual warmed soup bowls. Pour the soup over the top and enjoy.

Amount per portion

Energy 286 calories, protein 11g, fat 8g, saturated fat 1g, carbohydrate 44g, total sugars 14.4g, fiber 10.7g, salt 2.56g, sodium 100mg.

– from the book, “The Essential Diabetes Cookbook, Good Healthy Eating from Around the World,” by Antony Worrall Thompson with Louise Blair BSc.

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