Saturday, April 25, 2015

[Healthy_Recipes_For_Diabetic_Friends] Spinach Artichoke Soup - 20.4g Carbs, 6g Fiber, 2.7g Sugar


Spinach Artichoke Soup - 20.4g Carbs, 6g Fiber, 2.7g Sugar

Serves: 4

  > For the cream
1 can great northern white beans, rinsed and drained
1 cup unsweetened almond milk
4 Tbsp freshly squeezed lemon juice
2 1/2 Tbsp nutritional yeast
1 1/2 tsp white miso
½ tsp mustard powder

  > For the soup
1 tsp olive oil
2 shallots, chopped
1-2 medium-large cloves garlic, minced
2 cups canned or frozen (thawed) artichoke hearts
2 cups spinach leaves
2 tsp dried basil
1 tsp dried oregano
3 cups vegetable broth
1 cups water
Pepper, to taste

In a high speed blender or food processor, combine the ingredients for the cream and blend until smooth. Set aside until ready to use.

In a large pot, heat the olive oil over medium heat for 1 minute. Add the shallots and garlic and saute until fragrant and the shallots become slightly translucent. Add the artichokes, basil, and oregano, and saute for 2-3 minutes. Add the spinach, vegetable broth, and water and mix well. Put the lid on the pot and bring to a boil. You will need to stir it a few times until the spinach cooks down. Once it is boiling, crack the lid and lower to a simmer. Let it simmer for about 10 minutes.

After 10 minutes, remove the soup from heat. Use and immersion blender to pulse the soup until it has a chunky consistency, not smooth. Pour in the cream and mix until combined. Add salt and pepper to taste.

Return to a simmer for about 5-10 minutes. Remove from heat again and serve. Enjoy!

Nutrition From:
Low sodium broth used. No added salt! 2 garlic cloves used.
Servings: 4
Serving Size: 486 g
Nutrition per Serving: 135Calories, 26 Calories from Fat, 2.9g Total Fat, 0g Trans Fat, 0mg Cholesterol, 615mg Sodium, 339mg Potassium, 20.4g Total Carbs, 6g Dietary Fiber, 2.7g Sugars, 8.4g Protein
Vitamin A 30% - Vitamin C 21% - Calcium 14% - Iron 15%
Nutrition Grade: A

Good points:
    Low in saturated fat
    No cholesterol
    High in calcium
    High in dietary fiber
    High in iron
    High in niacin
    High in riboflavin
    Very high in vitamin A
    High in vitamin C


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