Saturday, December 31, 2016

[Healthy_Recipes_For_Diabetic_Friends] Creamy Leek Soup - 24.1g Carbs, 6.7g Fiber, 9.3g Sugars


Creamy Leek Soup - 24.1g Carbs, 6.7g Fiber, 9.3g Sugars

From: Easy Paleo Meal Plan   Sample
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Serves: 4

3 cups leeks, dark green ends removed, roughly chopped (about2 large leeks)
1 medium cauliflower, chopped (4-5 cups)
1 cup onion (about1 medium)
4 cups low sodium chicken broth
1 cup coconut milk
1 Tbsp ghee (clarified butter), optional
Salt and pepper, to taste

1 Wash the leeks well. I usually cut off the root end then slice it down the middle lengthwise. Hold under running water and separate the leaves, rinsing well (especially the outermost leaves). Sandy soup is not delicious. I usually cut off the top 1/3 of the leek and save that for
making stock. Chop the leeks roughly. Add to a large soup pot.

2 Cut the core out of the cauliflower and trim off any leaves. Roughly chop it. Add that to the pot.

3 Add the onions, chicken broth, coconut milk and ghee to the pot.

4 Bring to a boil, then reduce to a simmer for about 20 minutes or until all the veggies are tender.

5 Allow to cool, then puree until smooth using a blender. Be careful: You may need to do two or more batches so the blender doesn't overflow.

6 Season with salt and pepper to taste.

You can make this in the slow cooker. Add all the ingredients and cook on low for 3-5 hours. The flavor is the same but the consistency won't be as thick. To troubleshoot that, you can remove the slow cooker lid for the last hour of cooking so some of the liquids evaporate

Servings: 4
Serving Size: 543 g
Nutrition per Serving: 269 Calories, 161 Calories from Fat, 17.9g Total Fat, 14.7g Saturated Fat, 8mg Cholesterol, 175mg Sodium, 756mg Potassium, 24.1g Total Carbs, 6.7g Dietary Fiber, 9.3g Sugars, 7.5g Protein
Vitamin A 25%  - Vitamin C 131% - Calcium 9% - Iron 19%
Nutrition Grade: A-

Good points:
    Low in cholesterol
    High in manganese
    Very high in vitamin C


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