Wednesday, April 29, 2015

[Healthy_Recipes_For_Diabetic_Friends] Spinach and Vegetable Soup - 17g Carbs, 4g Fiber


Spinach and Vegetable Soup - 17g Carbs, 4g Fiber

From: Vitamix
Dietary Interests: Vegetarian, Vegan, Low Fat, No Added Sugar, Low Cholesterol
Yield: 5 cup ( 1.2 l )
Total Time: 35 Min
Difficulty: Advanced

1 1/2 cups (360 ml) low sodium vegetable broth
1 cup (240 ml) water
1 1/2 garlic cloves, peeled
3/4 tsp diced onion
1/3 cup (40 g) chopped carrots, steamed
3 stalks asparagus, steamed
1/2 cup (45 g) broccoli florets, steamed
3/4 cup (128 g) diced potatoes, cooked
1 1/2 cups (45 g) fresh spinach
1/3 cup (40 g) chopped yellow squash, steamed
1/3 cup (40 g) chopped zucchini, steamed
1/8 tsp dried basil
1/8 tsp black pepper
1/8 tsp salt
1/3 tsp lemon juice
3/4 of a 15-oz (425 g) can chickpeas, drained

Place the broth, water, garlic, onion, carrots, asparagus, broccoli, potatoes, spinach, squash, zucchini, basil, pepper, salt, and lemon juice into the Vitamix container in the order listed and secure lid.

Select Variable 1.

Turn machine on and slowly increase speed to Variable 10, then to High.

Blend for 9 minutes 15 seconds or until heavy steam escapes from the vented lid.

Reduce speed to Variable 2 and remove the lid plug.

Add chickpeas through the lid plug opening and blend for 5 seconds.

This recipe has been written for the Vitamix 5200 with Standard 64-ounce container. If you are using a different Vitamix machine or container size, you may need to make adjustments to the Variable Speed, processing time, and/or ingredient quantities.

Serving Size: 1 cup ( 240 ml )
Nutrition per Serving: 90 Calories, 1g Total Fat, 0g Saturated Fat, 0mg Cholesterol, 260mg Sodium, 17g Total Carbs, 4g Dietary Fiber, 3g
Sugars, 4g Protein


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