Spring Green Minestrone - 40.2g Carbs, 14.1g Fiber, 4.7g Sugar
From: www:pamelasalzman.com
If you make your own stock, use the tops of your leeks and the woody ends from the asparagus that you might be inclined to compost or throw away.
Serves: 6
2 Tbsp unrefined, cold pressed, extra virgin olive oil
2 leeks, washed well, white and light green parts sliced thinly
4 cloves garlic, sliced thinly
1 lb asparagus, trimmed and sliced on the diagonal into 1-inch pieces
1 1/2 cups fresh or frozen green peas
2 Tbsp chopped flat-leaf parsley
6 cups vegetable stock or light chicken stock, preferably homemade
1 1/2 cups cooked white beans, such as Cannellini or Great Northern, or 1 15-ounce can, drained and rinsed
2 tsp sea salt (more if your stock is unsalted)
4 oz baby spinach leaves
In a large pot, heat the olive oil over medium heat. Add the leeks and saute until tender, about 5 minutes. Add the garlic and saute another 2 minutes.
Add the asparagus, peas and parsley and toss to coat with the oil, leeks and garlic. Pour in the stock, white beans, and sea salt. Bring to a boil and lower the heat to a simmer. Cook uncovered until the asparagus is just tender, about 5 minutes.
Stir in the spinach leaves and taste for seasoning. Don't be disappointed, but that's all you have to do!
Nutrition From: www.caloriecount.about.com)
NOTE: Omitting peas, salt and using low sodium broth.
Serving Size: 418 g
Serves: 6
Nutrition per Serving:
249 Calories, 46 Calories from Fat, 5.1g Total Fat, 0.7g Saturated Fat, 0mg Cholesterol, 425mg Sodium, 40.2g Total Carbs, 14.1g Dietary Fiber, 4.7g Sugars, 13.7g Protein
Vitamin A 59% - Vitamin C 29% - Calcium 13% - Iron 37%
Nutrition Grade: A
Good points:
Low in saturated fat
No cholesterol
Very high in dietary fiber
High in iron
High in manganese
High in potassium
Very high in vitamin A
High in vitamin C
