Toasty Oatmeal Vegetable Soup

Ingredients

• 1 cup rolled oats (not quick-cooking or instant)
• 1 Tbsp. canola oil
• 1 large onion, chopped
• 1-3 cloves of garlic (to taste),finely minced
• 1 large tomato, seeded and chopped
• 1 carrot, diagonally cut into 1/4-inch slices
• 6 cups fat-free, reduced-sodium chicken or vegetable broth
• 1/2 cup finely chopped fresh parsley
• Salt and freshly ground black pepper, to taste

Directions

1. In a large, heavy skillet over medium heat, toast raw oatmeal, stirring constantly, until oatmeal is lightly browned, about 3 to 5 minutes. (Oatmeal burns easily, so watch carefully.) Immediately transfer oatmeal to a small bowl and set aside.
2. In large pot, heat oil until hot. Add onion, reduce heat to medium and, stirring frequently, saute onion until soft and pale gold. Add garlic and continue sauteing a few minutes more. Do not allow onion or garlic to burn. Add vegetables and broth. Bring soup to a boil. reduce heat to a simmer and cook about 10 minutes. Add oatmeal. Simmer 2 minutes more, or until oatmeal is tender. Add parsley and salt and pepper to taste.
3. Serve immediately.

Nutritional Information Per Serving:

Calories: 100
Fat: 3 grams
Sodium: 589 miligrams
Protein: 5 grams
Carbohydrates: 14 grams

Diabetic Exchanges

1 Bread/Starch, 1 Lean-Meat

Source: AICR