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35 minutes
2 servings
Adjust servings
dairy-free
gluten-free
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
vegetarian
pescetarian
paleo
This recipe has no customizations.
 
Nutrition to Note
This recipe has Sugar as 51.2% (as a percentage of RDA).
 
You may need to take this into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 7.3% of RDA
• Calories: 8.0% of RDA
• Carbs: 13.1% of RDA
• Fat (total lipid): 1.4% of RDA
• Fiber: 25.2% of RDA
• Fructose: 21.0% of RDA
• Protein: 6.1% of RDA
• Sodium: 9.3% of RDA
• Sugar: 51.2% of RDA
• Vitamin A (IU): 197% of RDA
• Vitamin B6: 27.8% of RDA
• Vitamin C: 52.6% of RDA
• Iron: 16.7% of RDA
• Magnesium: 19.9% of RDA
• Manganese: 12.7% of RDA
• Niacin: 25.4% of RDA
• Potassium: 43.0% of RDA
• Zinc: 7.6% of RDA
If any nutritional component is greater than 50% of RDA (or any vitamin/mineral is greater than 400% of RDA), the recipe gets a “Nutrition to Note” rating.
 
Whether this matters for your diet depends mostly on what other foods you consume today.
 
INGREDIENTS
Amount
Measure
Ingredient
 
2
cloves
 
1/3
cups
chopped.
 
1
can
 
2
cups
 
1
whole
 
1
tsp
 
2
stalks
 
1
whole
chopped into cubes.
 
4
whole
sliced.
 
1/3
cups
chopped.
 
1
whole
chopped.
 
 
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PREPARATION
1.
Begin by sauteeing the chopped onion in a medium/large soup pot over medium-high heat with some water to prevent sticking. Once the onions are translucent add in the garlic and stir quickly, being careful not to burn either. Add more water if needed.
2.
Add to the pot the tomato soup, water, bay leaf, and spices. Stir in the potato, mushrooms, carrots and zucchini. Turn the heat to high, so that the soup comes to a boil.
3.
Once it boils, cover the pot and reduce the heat to a low simmer. Let the mixture cook for 20 minutes, or until the vegetables are lightly tender. If you'd like, take half the soup mixture and pour into a high-speed blender. Allow it to blend until smooth and creamy and add back to the soup pot, mixing with the remaining soup. Serve with your favorite bread, crackers or as is.
   
 
NUTRITION
This recipe has the following nutrient totals:
Calories 160
Protein 6.82 g
Carbohydrates 36.1 g
Iron 3.15 mg
Fiber 7.06 g
Calcium 73.2 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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