Broccoli Cauliflower Soup - 20.9g Carbs, 4.5g Fiber, 10.7g Sugar
From: Mediterranean Diet Cookbook - Easy Recipes Inspired By Italy, Greece and Spain (Easy Diets) by Scarlett Aphra (Kindle)
Prep Time: 35 minutes
Servings: 6
1 lb broccoli, chopped
1 lb cauliflower, chopped
1 large onion, diced
1 Tbsp garlic, minced
1 Tbsp extra virgin olive oil
5 cups vegetable stock
2 cups plain nonfat yogurt
Salt, to taste
Pepper, to taste
Heat the oil in a large stockpot over medium-high heat. Add the garlic and cook for 1 minute.
Stir in the onion, broccoli and cauliflower then cook for 2 minutes.
Add 2 Tbsp vegetable broth then cover and cook on medium heat for about 5 minutes until the vegetables start to become tender.
Stir in the rest of the stock and simmer for 15 minutes more.
Remove from heat and set aside 2 cups of the soup. Puree the remaining soup until smooth using an immersion blender.
Stir in the reserved soup, yogurt, salt and pepper then serve hot.
Nutrition From: www.caloriecount.about.com - Using low sodium broth!
Servings: 6
Serving Size: 462 g
Nutrition per Serving: 148 Calories, 33 Calories from Fat, 3.7g Total Fat, 1.2g Saturated Fat, 0g Trans Fat, 5mg Cholesterol, 457mg Sodium, 702mg Potassium, 20.9g Total Carbs, 4.5g Dietary Fiber, 10.7g Sugars, 8.6g Protein
Vitamin A 10% - Vitamin C 179% - Calcium 20% - Iron 6%
Nutrition Grade: A
Good points:
Low in cholesterol
High in calcium
High in dietary fiber
High in phosphorus
High in potassium
Very high in vitamin B6
Very high in vitamin C
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