Veggie Cleanup – Put in All in Soup

Do you have a veggie bin full of veggies that are “on the verge”? Then it’s time for a Cove Soup – clean out veggies easily. Just round up the veggies, clean them up, chop them and throw them in a soup pot with some broth. It will make a great soup. Here’s the recipe I used for my latest version of this. I’ve listed many vegetable options under the ingredients and they will come out to about the same carb count.

Cove Soup

1 cup Bok Choy, Brussels sprouts or cabbage, chopped
1/2 cup Daikon Radish or Globe Radishes, peeled and diced
2 medium Turnips, Rutabagas or Parsnips, peeled and diced
1/2 cup Kohlrabi, Broccoli or Cauliflower , (including stalks) peeled and diced
1 lb. Ground Turkey or ground Beef or ground Pork
1 Egg
2 cups Turnip Greens, Mustard Greens, Kale, Spinach or any other greens
1 teaspoon Rosemary, dried and crushed
1/2 teaspoon Thyme, ground
1/2 teaspoon Oregano, ground
1/2 tablespoon Parsley, dried
3/4 cup Zucchini, Summer Squash, or any squash, sliced or cubed
1/3 cup Sweet Peppers (bell), chopped
1/2 Onion, chopped
1 cup Leeks or Green Onions
15 oz. can of chopped or whole Tomatoes (check the carb count for lowest)
1 carton (16 oz) Chicken Broth
1 tablespoon Butter
Salt and Pepper to taste

Combine egg with meat, add a little salt and pepper if you wish, and roll into nut sized meatballs. Chill in the refrigerator for at least one hour. (TIP: I used 4 pre-formed turkey patties that were still partially frozen, cut them into cubes and just put them in the soup without any cooking.)

In a large soup pot, add butter and onions and cook until onion is glazed. Add broth and canned tomatoes, herbs, then the vegetables, except the greens. Stir in six cups of water, then mix the ingredients well. Bring to a boil, then reduce heat to a simmer. Add the meatballs or meat cubes, salt and pepper, and stir. Cover and cook for 1 hour. Check the broth and add additional seasoning if it is needed. Add the greens, stir in and cook for another 10 minutes.

Serve with a parmesan cheese haystack* or just sprinkle a little cheese on top.

To make haystacks, use freshly shredded Parmesan cheese (not the canned type). Preheat the oven to 350 degrees. Put a sheet of aluminum foil on a baking sheet. Spray the foil with cooking spray. Put about a tablespoon of cheese on the sheet and spread into a circle. Repeat until you’ve made 8 Parmesan stacks. Put in the oven and bake a few minutes, checking often, until they are melted and just lightly toasted. Remove and let cool for a few minutes, then peel off the foil.

Makes about 8 one cup servings

Nutrition Info per serving:
Calories: 126.9 Fat: 4.2 g Net Carbs: 6.5 g Protein: 13.5 g

Posted on 1/14/2014