Souper salad (lf)
Salad Low Fat Vegetarian
Last updated 10/4/2011 8:23:32 PM. Recipe ID 56760. Report a problem with this recipe.
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Title: Souper salad (lf)
Categories: Low-fat, Salads, Mcdougall, Vegetarian, To try
Yield: 8 Servings
46 oz Tomato juice; canned
1 sm Red onion; finely chopped
1 cl Garlic; minced
1/4 c ;water
1/2 c Corn kernels; fresh or frozn
15 oz Black beans; rinsed & draind
Cucumber; seeded and finely
Red bell pepper; seeded &
Green bell pepper; seeded &
Zucchini; finely chopped
Celery stalk; finely chopped
4 x Scallions; finely chopped
4 oz Diced green chilies; canned
1 c Jicama; finely chopped
1/4 c Fresh cilantro; or parsley
2 tb Red wine vinegar;
2 tb Lime juice;
x Hot pepper sauce; to taste
1 ts Prepared horseradish;
x Pepper; black to taste
16 x Melba rounds; for garnish
143 x *cals
6 x *gm protein
1/3 x *gm fat
28 x *gm carbo
774 x *mg sodium
6 x *gm fiber
Pour tomato juice into a large bowl. Set aside.
Place onion, garlic and water in a small saucepan.
Cook and stir for 1 to 2 minutes, until onion softens slightly. Add
onion-garlic mixture and remaining ingredients except melba rounds to
tomato juice. Stir well. Cover and refrigerate several hours to allow
flavors to blend. Stir well and pour into soup bowls.
Serve with melba rounds. Serves 8.
Author's Note: This chilled soup is resplendent with crunchy
vegetables. Don't let the long list of ingredients fool you: It's
really a simple dish to prepare. It keeps for several days in the
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