Easy to make and diabetic friendly
I follow, as much as I can, the basic principles of the Mediterranean Diet, which could describe it in a nutshell as filling up on foods like vegetables.
Great for a chilly Saturday evening. Yeah, we get those here in Houston.
It’s also a good dish to make in advance and pull out from the fridge or freezer for a quick supper later in the week.
Most of the vegetables in it are frozen, so it preparation is easy – open the bags and dump them into the pot.
Nice too is the leftovers also make a good snack, just put a container in the microwave and heat.
The original comes courtesy of Oh, Lady Cakes, a site with a lot of tasty, mostly vegan, recipes on it, though not all in the folder marked diabetic friendly recipes. So live a little, right?
I have tweaked it bit for my tastes and I like to add some hot sauce to my bowl of goodness.
Then again I tend to some hot sauce to just about everything.
For a really filling meal, you could add some chicken on top, or serve it over barley or quinoa.
2 tbsp olive oil
1 small onion, finely chopped
7 cups of vegetable or chicken broth
1 6 0z. can of tomato paste
3 cups diced tomatoes (I often use a 28 oz can of chopped tomatoes, liquid and all)
16 oz of frozen peas
16 oz of frozen corn
8 oz of frozen green beans
8 oz of frozen lima beans
2 carrots, peeled and thinly sliced
4 stalks celery, thinly sliced
1-2 potatoes, cubed (depends on how big the potatoes are, or how much you like potatoes)
1/2 cup TVP (optional, but I always add it)
In a large pot, add the oil and saute the onions over medium heat until translucent, about 3 minutes. Add the broth and tomato paste and bring to a boil. Add the remain ingredients except for the TVP, cover and reduce to a low heat and let simmer for about 90 minutes, making an occasional stir. Then uncover the pot and raise to medium heat and cook for another 60 minutes, stirring occasionally. If you are using the TVP, add during the last 30 minutes or so. Season with salt and pepper to taste, maybe some yeast flakes, and if you are like me, a lot of hot sauce.
Hot sauce makes everything better. Mostly. Well, maybe not ice cream.