Directions:
- Dice, Mince, Cube and otherwise prepare all of the vegetables. Cut up the potatoes last (so they don't brown while they are waiting for the pot).
- Barely cover the bottom of a large soup pot in canola oil. At medium heat, saute the onion and garlic for a couple of minutes. Keep stirring to stop the garlic from burning.
- Group One - Add the potatoes, carrots, celery and green beans. Mix well. Let the veggies saute for about 3-5 minutes, stirring every 30 seconds to keep them moving around.
- Group Two - Add the zucchini, mushrooms and eggplant and saute for another 2-3 minutes. Continue to stir and saute until the mushrooms release their liquid.
- Add the tomato sauce, diced tomatoes and the okra into the pan. Now add enough water so that the liquid just reaches the top of the vegetables. Stir the pot well and add the lemon juice.
- Spices - pour the oregano into the palm of your hand until it is about the size of a quarter. Using the heel of your other hand, grind the oregano up over the pot to release the oils and flavor of the herb. Add a couple of good solid shakes of garlic salt, a quarter sized palm full of dill and a shake or two of cayenne (you will adjust the spices again). Leave the pot on a low-medium fire to simmer. Stir every 10 minutes or so.
- Check the potatoes, carrots and green beans to see if they are cooked completely through. This process can take anywhere from 10-30 minutes depending on the size of your vegetables and how long you sauteed them. When ready, remove from the heat and adjust the seasonings (lemon juice and herbs). Let it cool for 5 minutes. Serve to a grateful house with warm hearty bread.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 209.26 Kcal (876 kJ) | ||
| Calories from fat | 30.19 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.35g | 5% | |
|---|---|---|---|
| Sodium | 1876.65mg | 78% | |
| Potassium | 885.06mg | 19% | |
| Total Carbs | 42.13g | 14% | |
| Sugars | 16.15g | 65% | |
| Dietary Fiber | 7.48g | 30% | |
| Protein | 5.59g | 11% | |
| Vitamin C | 25.6mg | 43% | |
| Vitamin A | 0.4mg | 15% | |
| Iron | 2.2mg | 12% | |
| Calcium | 110.7mg | 11% | |
| Amount Per 100 g | |||
| Calories | 48.77 Kcal (204 kJ) | ||
| Calories from fat | 7.04 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.78g | 5% | |
|---|---|---|---|
| Sodium | 437.35mg | 78% | |
| Potassium | 206.26mg | 19% | |
| Total Carbs | 9.82g | 14% | |
| Sugars | 3.76g | 65% | |
| Dietary Fiber | 1.74g | 30% | |
| Protein | 1.3g | 11% | |
| Vitamin C | 6mg | 43% | |
| Vitamin A | 0.1mg | 15% | |
| Iron | 0.5mg | 12% | |
| Calcium | 25.8mg | 11% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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