Carribean Veggie Soup Recipe

Looking for an easy carribean veggie soup recipe? Learn how to make carribean veggie soup using healthy ingredients.


Submitted by haridallas

Makes 6 servings



This stew is especially good served on brown rice.

Recipe Ingredients for carribean veggie soup

1 onion, large, chopped (about 2 cups)
1/2 tsp table salt
2 tsp vegetable oil
1/2 tsp ground thyme
1/2 tsp ground allspice
1 Pepper, green, whole, seeds removed and minced
2 cups sweet potatoes, cut into medium chunks
2 cup vegetable broth, low sodium (or water)
2 small zucchini, cut into 1-inch chunks (about 2 cups)
1 1/2 cup Tomatoes, whole, peeled, unsalted, canned, coarsely chopped (undrained)
4 cup Cabbage, kale, fresh, chopped
1 tbsp fresh lime juice (or lemon juice)
3 tbsp fresh cilantro
1 pinch table salt (to taste)

Recipe Directions for carribean veggie soup

  1. In a covered soup pot, saute the onions and salt in the oil for about 7 minutes, stirring occasionally.

  2. Add the thyme, allspice, and chile and continue to cook for another 1 or 2 minutes. Stir in the sweet potatoes and the water or stock and simmer, covered, for about 5 minutes.

  3. Add the zucchini and the tomatoes with their juice and simmer 10 to 15 minutes more, until all of the vegetables are barely tender.

  4. Add the kale and cook another 5 to 10 minutes. Stir in the lemon or lime juice, cilantro, and salt to taste.

Categories

Appetizers, Caribbean, Vegetarian

Nutrition Facts
Serving Size 277.0g
Amount Per Serving
Calories
119
Calories from Fat
20
% Daily Value*
Total Fat
2.2g
3%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
494mg
21%
Potassium
782mg
22%
Total Carbohydrates
21.8g
7%
Dietary Fiber
4.5g
18%
Sugars
4.4g
Protein
4.0g
Vitamin A 11% Vitamin C 66%
Calcium 5% Iron 6%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • High in manganese
  • High in potassium
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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