Hearty Vegetable Soup

Hearty Vegetable Soup (Protein, Vegetable)


  • 1 T olive or canola oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 2 carrots, peeled and chopped
  • 2 ribs celery, chopped
  • 1 can reduced-sodium diced tomatoes
  • 1 c reduced- sodium chicken broth
  • 2 c reduced- sodium vegetable juice
  • 1 can black beans, drained and rinsed
  • 1 can pinto beans, drained and rinsed
  • 1 T dried basil
  • 1 t dried oregano
  • black pepper, to taste
  • 2 c. fresh baby spinach, stems removed


  1. Sauté onion and garlic in oil until tender.
  2. Add carrots and celery, sauté for 5 minutes or until celery is slightly soft.
  3. Add remaining ingredients EXCEPT spinach.
  4. Simmer until carrots are tender. Add spinach.
  5. Simmer until spinach is wilted.

Makes 10 servings.  Print Recipe Card

Light Pumpkin Pie Frozen Yogurt

Light Pumpkin Pie Frozen Yogurt (Fruit, Dairy)


  • 1/2 gallon carton vanilla fat- free frozen yogurt
  • 1 can pumpkin puree
  • 2 t pumpkin pie spice
  • 1 t cinnamon


  1. Soften yogurt at room temperature.
  2. Use blender to combine frozen yogurt with additional ingredients.
  3. Return to freezer for half an hour.
  4. May be served with chopped nuts or crushed graham crackers.
  5. Leftover yogurt should be stored covered in the freezer.

Makes 16 servings. Print Recipe Card

This page was last modified on January 29, 2015


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