Monday, June 27, 2016

[Healthy_Recipes_For_Diabetic_Friends] Summer Squash Soup - 19.1g Carbs, 4.4g Fiber, 5.3g Sugar


Summer Squash Soup - 19.1g Carbs, 4.4g Fiber, 5.3g Sugar

Prep time:  10 min
Cook time:  30 min
Total time:  40 min
Serves: 2
1 Tbsp olive oil
1/2 cup minced yellow onion
2 cups finely diced yellow summer squash
1 cup peeled and diced Yukon gold potato
1/4 cup diced carrot
1 clove garlic, minced
3/4 tsp cumin powder
1/2 tsp coriander
1/2 tsp turmeric
1/2 tsp smoked paprika, plus extra for topping
1/4 tsp mustard powder
1/4 tsp cinnamon
Pinch cayenne pepper, optional
1/4 cup dry white wine
2 cups low-sodium vegetable broth
1/4 cup coconut milk, plus extra for topping
Salt, to taste
Cilantro, for topping

Heat a heavy-bottomed pot over medium-low heat. Add the olive oil followed by the onions. Cook until the onions are fragrant and translucent, 4 to 5 minutes. Stir in the squash, potato, and carrot. Continue to cook for until the squash begins to soften, 5 minutes or so. Stir in the garlic, cook for a minute then add in all the spices, cooking for another minute more.

Add the wine, scrapping up any pieces stuck to the bottom. Allow some of the wine to cook out then measure in the vegetable broth. Bring to a boil, reduce to a simmer, and let cook until the potatoes are tender, 10 to 15 minutes.

Puree the soup using a blender or an immersion blender. Add in the coconut milk and continue to heat the soup until hot. Taste and add salt as needed (usually depends on how salty the broth is). Divide into two bowls and top with a drizzle of coconut milk, sprinkle of paprika, and cilantro.

Nutrition From:
No added salt! Using broth in place of wine!
Servings: 2
Serving Size: 505 g
Nutrition per Serving: 222 Calories, 134 Calories from Fat, 14.9g Total Fat, 7.4g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 110mg  Sodium, 672mg Potassium, 19.1g Total Carbs, 4.4g Dietary Fiber, 5.3g Sugars, 6g Protein
Vitamin A 57% - Vitamin C 52% - Calcium 5% - Iron 15%
Nutrition Grade: B+

Good points:
    No cholesterol
    Low in sodium
    High in manganese
    Very high in vitamin A
    High in vitamin B6
    Very high in vitamin C


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