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Slurp up Joy’s healthy veggie soup

Try this nutritious, low-calorie soup as part of Joy’s LIFE diet

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Jan. 5: TODAY’s Meredith Vieira talks to nutritionist Joy Bauer about her new challenge to help two teams lose weight and get into shape.

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By Joy Bauer
TODAYShow.com contributor
updated 9:59 a.m. ET Jan. 5, 2009

Nutritionist Joy Bauer shares recipes from her LIFE Diet, to help you lose weight and keep it off.

During Step One, you’ll start dinner every night with either a large tossed salad with 2 tablespoons reduced calorie dressing or one 2-cup serving of my LIFE Veggie Soup. Feel free to omit any vegetables in the soup that you don’t enjoy and replace with other non-starchy vegetables.

LIFE veggie soup
Joy Bauer, 'Joy's LIFE Diet'

6 2-cup portions

INGREDIENTS

• 4 cloves garlic, minced (4 teaspoons)
• 1 onion, diced (1 cup)
• 3 celery stalks, diced (1 1/2 cups)
• 1 package (8 ounces) sliced mushrooms
• 8 cups (2 quarts) low-sodium chicken or vegetable stock
• 1 cup sliced carrots (frozen or fresh)
• 1 zucchini, diced (2 cups)
• 1 cup chopped green beans, fresh or frozen
• 2 cups chopped cauliflower florets, fresh or frozen (1/2 medium head)
• 3 cups cabbage, roughly chopped (1/2 cabbage head)
• 1 can diced tomato (15 ounces), preferably no salt added
• 3 bay leaves
• 2 tablespoons red wine vinegar (or balsamic vinegar)

Choose one seasoning blend:

Creole

• 2 teaspoons basil
• 1 teaspoon oregano
• 1 tablespoon paprika
• 1 teaspoon black pepper
• 1/4 teaspoon cayenne pepper
• 1/2 teaspoon thyme

Italian

• 2 teaspoons dried parsley
• 2 teaspoons basil
• 1 teaspoon oregano
• 1/2 teaspoon thyme
• 1/2 teaspoon sage
• 1/2 teaspoon black pepper

Garden herbs

• 2 tablespoons chopped thyme
• 1/4 cup freshly chopped parsley
• 1/4 cup freshly chopped basil

Recipe continues below ↓
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DIRECTIONS

In large, nonstick stock pot coated with cooking spray, sauté the garlic, onion, celery and mushrooms over medium heat for 10 minutes, or until tender.

Add stock, carrots, zucchini, green beans, cauliflower florets, cabbage, canned tomatoes and bay leaves. If you have chosen one of the dry seasoning blends (Creole or Italian), add it now. Bring to a boil, cover, and simmer over low heat for 20 minutes.

Add vinegar and cook an additional 2 minutes. If you have chosen the fresh garden herbs seasoning blend, add it now. Remove bay leaves before serving or freezing.

Storage/freezing directions: Allow soup to cool to room temperature. This recipe can be stored in the fridge for up to 3 days (any longer and the veggies will become too soggy). Two-cup portions may be frozen and stored for up to a month.

MANAGE YOUR RECIPES


Find out if Joy’s LIFE Diet is right for you at JoyBauer.com

More on Joy's LIFE diet

© 2009 MSNBC Interactive.  Reprints

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