Monday, April 27, 2015

[Healthy_Recipes_For_Diabetic_Friends] Garden Herb Soup - 10.9g Carbs, 3.6g Fiber, 5.2g Sugars


Garden Herb Soup - 10.9g Carbs, 3.6g Fiber, 5.2g Sugars

From: - by Ann Volkwein
Fresh garden vegetables and herbs are the main focus of this light yet flavorful soup.
Active Time: 25 min
Total Time 35 min
Servings: 6

1 Tbsp extra virgin olive oil
1 Tbsp unsalted butter
1 large sweet onion, finely diced
1 1/2 cups finely diced zucchini
1/2 cup finely diced carrot
3 cloves garlic, minced
5 cups vegetable broth
1 lb fresh asparagus, trimmed and cut into 1/4-inch pieces
2 tsp chopped fresh mint, plus whole leaves for garnish
2 Tbsp minced fresh basil
2 Tbsp chopped chives
1 tsp grated lemon zest
Freshly ground pepper, to taste
1/3 cup sour cream, for garnish

In a large saucepan over medium heat, heat oil and butter. Add onion and zucchini and cook, stirring frequently, until the onion is golden, about 8 to 10 minutes. Add garlic and cook for one minute longer.

Increase the heat to medium-high and add the broth. Bring to a simmer then add the asparagus. Simmer until the asparagus is tender, about 3 minutes. Remove from heat and stir in the mint, basil, chives and lemon zest. Season with salt and pepper.

Ladle the soup into the bowls and garnish with a dollop of sour cream and mint leaves.

Nutrition From:
Servings: 6
Serving Size: 244 g
Nutrition per Serving: 114 Calories, 64 Calories from Fat, 7.1g Total Fat, 3.3g Saturated Fat, 0g Trans Fat, 11mg Cholesterol, 149mg Sodium, 327mg Potassium, 10.9g Total Carbs, 3.6g Dietary Fiber, 5.2g Sugars, 3g Protein
Vitamin A 48% - Vitamin C 22% - Calcium 7% - Iron 13%
Nutrition Grade: A

Good points:
    High in dietary fiber
    High in iron
    Very high in vitamin A
    High in vitamin C


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