Winter Greens Soup - 26.9g Carbs, 8.4g Fiber, 10.9g Sugars
From: www.asweetlife.org - Written for the Vitamix.
Vitamix has teamed up with ASweetLife and the Diabetes Media Foundation to encourage people with diabetes to cook at home more often. Less fast food, and more healthy, home cooking can be a great way to improve diabetes management. In the cold, dark winter months, this winter greens soup recipe makes an excellent, low carb meal.
1 leek, trimmed, halved, sliced
1 stalk celery, 2 oz (56 g), rough chop
1 garlic clove, peeled
1 Tbsp olive oil
3 cups (720 ml) Pacific low sodium vegetable broth
1 cup (240 ml) diced tomatoes, canned
2 cups (134 g) kale, chopped
9 oz (256 g) zucchini, halved, sliced
1/4 tsp sea salt (Omitted for Nutrition)
1/4 tsp ground black pepper
3 oz (85 g) fresh baby spinach
1/4 cup (15 g) Italian parsley or basil
1 1/2 - 2 Tbsp red wine vinegar
Chopped tomato, for garnish
Fresh basil, for garnish
In a large saucepan, saute leeks, celery, and garlic in oil over medium heat for 10 minutes. Stir in broth, tomatoes, kale, zucchini, salt, and pepper. Bring to a boil. Reduce heat and simmer covered, 5 minutes, stirring once. Remove from heat and let cool 30 minutes.
Place half of the mixture into the Vitamix container and secure lid.
Select Variable 1.
Turn machine on and slowly increase speed to Variable 10, then to High.
Blend for 30 to 40 seconds. Pour into saucepan.
Repeat with remaining soup. After blending, remove lid and add in fresh spinach, parsley and vinegar. Secure lid.
Select Variable 6.
Use the On/Off switch to quickly pulse 5 times. Pour into saucepan containing other blended soup. Heat over medium-high heat for 5 minutes before serving.
Garnish with chopped tomatoes and basil.
Nutrition From: www.caloriecount.about.com
Omitting added salt. Using Pacific brand low sodium vegetable broth.
Servings: 2
Serving Size: 543 g (543g = 19.15 oz // // 19.153 oz = 2.39 cups)
Nutrition per Serving: 195 Calories, 76 Calories from Fat, 8.4g Total Fat, 1.2g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 306mg Sodium, 26.9g Total Carbs, 8.4g Dietary Fiber, 10.9g Sugars, 7.4g Protein -- Vitamin A 259% - Vitamin C 234% - Calcium 24% - Iron 33%
Nutrition Grade: A
Good points:
No cholesterol
High in calcium
High in dietary fiber
High in iron
Very high in manganese
High in magnesium
High in potassium
Very high in vitamin A
High in vitamin B6
Very high in vitamin C
Bad points:
High in sugar
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