Diabetic Cooking

Soups & Stews

Easy vegetable stock

Preparation time: 10 minutes. Cooking time: 25 minutes.
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Ingredients

  • 1 tablespoon canola oil
  • 1 medium white onion, peeled and chopped in large pieces
  • 1 large carrot, peeled and chopped in large pieces
  • 3 cloves garlic, crushed with skin on
  • 2 stalks celery, chopped in large pieces
  • 2 bay leaves
  • 1/2 teaspoon salt
  • 5 sprigs parsley
  • 6 cups water

Directions

Heat canola oil in a regular saucepan. Add onion, carrot, garlic, and celery, and sauté for 5 minutes, until fragrant. Add remaining ingredients and bring to a boil. Reduce heat and simmer 25 minutes. Set aside and let cool. When cool, strain stock, gently pressing liquid out of vegetables for added flavor. Discard vegetables.

Yield: 6 cups. Serving size: 1 cup.

Nutrition Facts Per Serving:
Calories: 32, Carbohydrates: 3 g, Protein: 0 g, Fat: 2 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Sodium: 87 mg, Fiber: 0 g


This recipe was developed by Rita Carey, a dietitian and diabetes educator at Yavapai Regional Medical Center in Prescott, Arizona. It is taken from the article “Prepare Whole Foods Fast! Using a Pressure Cooker.”