Sweet Potato Chowder - 23.6g Carbs, 3g Fiber, 3g Sugar
From: www.care2.com
Adapted from: Vegetarian Cooking for Everyone by Deborah Madison.
Sweet potatoes contrast with salty feta and sharp cilantro for a
medley of fresh flavor, while tiny quinoa grains add a fun, explosive
texture to this tasty dish. Make it in under 35 minutes and impress
your friends and family. Quinoa is an excellent vegetarian source of
protein, iron, and calcium (better than virtually all grains), and
sweet potatoes supply vitamin A. Kale, mellow but crisp, packs a
powerful punch of vitamins A & C, beta carotene, and calcium.
1 cup quinoa
8 – 9 cups water
2 bouillon cubes
2 Tbsp olive oil OR enough to thoroughly coat the bottom of your soup pot
1 tsp cumin
2 cups kale, fresh chopped
1 cup spinach, fresh chopped
2 garlic cloves
1 large sweet potato or yam, peeled and cut into small 1/2 inch cubes
2 leeks, chopped, white parts only
2/3 cup feta cheese, crumbled
1/2 cup cilantro, fresh chopped
Whenever possible, use organic ingredients.
Put the quinoa in 8 cups of water, bring to a boil, lower the heat,
and simmer for 10 minutes. Strain quinoa and reserve liquid.
Meanwhile, heat the oil in a large soup pot over med-high heat while
chopping the garlic, and then the potato into cubes. Add the garlic
to the pot, and saute for 20 seconds. Add the sweet potato, leeks and
cumin. Saute for another 4 minutes. Add the water and bouillon
(dissolved). Simmer for about 13 minutes.
Meanwhile, finish chopping the kale and spinach. Add the quinoa, kale,
remaining leeks, and simmer for 1 minute.
If water doesn't cover all of the ingredients, add the additional cup,
or more as needed.
Add the spinach and simmer for an additional 3 minutes. Add cilantro
and feta, and turn off heat. Serve!
Nutrition From: www.caloriecount.about.com
Servings: 8
Serving Size: 371 g (371 g = 13.08oz // 13.08 fl oz = 1.63 cups)
Nutrition per Serving:
184 Calories, 69 Calories from Fat, 7.6g Total Fat, 2.6g Saturated Fat,
11mg Cholesterol, 325mg Sodium, 23.6g Total Carbs, 3g Dietary Fiber,
3g Sugars, 6.3g Protein
Vitamin A 155% - Vitamin C 48% - Calcium 13% - Iron 12%
Nutrition Grade: A-
Good points:
Low in cholesterol
High in manganese
Very high in vitamin A
Very high in vitamin C
