Friday, September 9, 2016

[Healthy_Recipes_For_Diabetic_Friends] Leek, Spinach, and Potato Soup - 28.9g Carbs, 4.1g Fiber, 6.9g Sugar


Leek, Spinach, and Potato Soup - 28.9g Carbs, 4.1g Fiber, 6.9g Sugar

From: Food for Life instructor, Joanne Irwin VIA

Eat the Season: Leeks
Leeks contain inulin, an insoluble fiber that travels to the colon and ferments into healthy micro flora.
Servings: 4
Serving Size: 2 cups

1 lb leeks
1 lb fresh spinach, kale, or Swiss chard
6 cups low-sodium or homemade vegetable broth, divided
2 medium Yukon Gold potatoes, peeled and chopped
Freshly ground black pepper, to taste
1/4 cup soy or rice milk
1 tsp dried tarragon

Cut off root ends of leeks and remove 1/3 of the green tops. Cut leeks in half lengthwise and slice very thinly. Place leeks in colander and rinse well under cold water. Thoroughly wash spinach, kale, or Swiss chard and remove stems.

Heat about 2 tablespoons broth in a soup pot over medium heat. Add leeks and cook, stirring until they begin to soften, about 6 to 7 minutes. Add spinach and 2 cups broth. Cook for 1 to 2 minutes. Add potatoes and remaining broth. Season with black pepper and bring to a boil. Reduce heat to low and simmer, uncovered, for 30 to 35 minutes.

Next, puree soup in food processor or use an immersion blender for pureeing. After pureeing, return soup to a medium-low simmer, and add soy or rice milk and tarragon, and simmer a few minutes. Taste, adjust seasonings, and serve.

Note: This soup can be prepared several hours or a couple days ahead. Cover and refrigerate. Reheat soup gently just before serving.

Servings: 4
Serving Size: 2 cups
Nutrition per Serving: 130 Calories, 0.6g Fat, 0.1g Saturated Fat, 4.2% Calories from Fat, 0mg Cholesterol, 4.5g Protein, 28.9g Carbs, 4.1g Fiber, 6.9g Sugar, 502mg Sodium, 1,477mg Calcium, 3.6mg Iron
Vitamin C: 15.6 mg
Beta Carotene: 4975 mcg
 Vitamin E: 2 mg


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