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  • Preparation Time

    10 minutes

  • Cooking Time

    25 minutes

  • Difficulty Rating


  • Health Level


  • Serves


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  1. 6 medium carrots*
  2. 2 large potatoes
  3. ¼ small head of cauliflower
  4. 1 small sweet potato
  5. 1 large red onion
  6. ⅛ / ⅜ g tsp ground cinnamon
  7. ⅛ tsp. / ⅛ g dried thyme
  8. ⅛ tsp. / ¾ g salt or substitute
  9. 2 pints / 1 liter water

  10. * Where possible, try to use organic vegetables.


  1. Chop all vegetables.
  2. Place all ingredients in a 4-quart (gallon) or 4-liter lidded pot.
  3. Cover and bring to a boil over high heat.
  4. Reduce heat to low, and simmer for 20 minutes until vegetables are tender.

Serve hot. Can be frozen and reheated.

Serving size:1½ cups / 340 ml

Exchanges per Serving: 1 Carb, 1 Veg

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Comments 18

    • Hi, GailSM. First, measure the amounts of the ingredients going into the entire recipe. Then check how much each yields in terms of macronutrients/food groups – our reference is here: Once you have the totals, divide them by the number of servings your recipe makes, and the amount per portion is what you will get, and you can compare this to the amounts allotted to you for a meal (you can see this by clicking on the “Exchange View” button above your menu).
      For example:
      1 cup raw cabbage = 1 vegetable
      1 medium onion = 1 vegetable
      1 medium carrot = 1 vegetable
      1/2 cup tomato sauce = 1 vegetable exchange
      1 whole medium-sized chicken breast (without skin) = 6 protein exchanges
      4 cups chicken broth = 1 protein exchange
      RECIPE TOTAL EXCHANGES (for 4 cups): 4 vegetable + 7 protein exchanges
      Since 2 cups is a reasonable portion size is this is your main course + vegetable, half the recipe will provide 2 vegetable + 3.5 protein exchanges. In your menu plan here, you are allotted for lunch or dinner 2-3 protein exchanges and 1-2 vegetable exchanges, plus 1 carbohydrate exchange + 0.5-1 fat exchange. Since skinless chicken is such a lean protein source, you don’t need to worry about the overage.
      As you can see from the above, you also have room for a carbohydrate – e.g., slice of bread or a couple of crackers – with the meal.

  1. I’m to be under 30 CARBS daily so really need lot of protein & veggies! I do not use sugar–only liquid stevita for homemade chai tea & hibiscus tea. Liquid stevia has no aftertaste! I do not use sweeteners for other year or anything else unless I drink sparkling water& add liquid stevita! So I need recipes with no bread or legumes! I also cannot do hot spicy but I always adjust recipe to my tastebuds! Love cheese! Thanks!

    • Hi, Therese. You can replace the starchy carbohydrate exchanges on your menu with protein exchanges one-to-one, or with vegetables one-to-two. Click on the “Exchange mode” icon in the toolbar above your menu to see how much an exchange is.

  2. Really enjoyed this soup. Did a few things different though. I left out the cinnamon, used vegetable broth instead of water, and added a bay leaf, 1/8 tsp. of cayenne pepper and a few shakes of black pepper. The soup is easy to put together and has great taste. Will be fixing it again.

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