Chef Meg's Garden Harvest Vegetable Soup - 26.3g Carbs, 6.4g Fiber, 2.2g Sugar
From: www.SparkPeople.com user CHEF_MEG
This soups works well with most vegetables from the garden-- experiment
and use vegetables that are in season. Chef Meg was inspired to create
this meal after a trip to the farmers market. Be creative and use
whatever vegetables you have on hand!
1 Tbsp olive oil
2 carrots, diced
1 leek, white part only, sliced
2 celery stalks, diced
2 garlic cloves, minced
1 1/2 tsp thyme, fresh
3 red potatoes, quartered
1 cup baby spinach
1/4 tsp salt
1/4 tsp black pepper
1 tsp red pepper flakes
9 cup water
2 small zucchini, chopped
1 cup green beans
1/2 cup ditalini pasta OR another small pasta
2 plum or Italian tomatoes, seeded and chopped
Basil topping:
1 Tbsp olive oil
1 cup basil leaves
3 Tbsp Parmesan cheese, grated
1/4 tsp salt
1/4 tsp black pepper
Place 1 tablespoon olive oil in a heavy bottomed saucepan or stock pot.
Once warm, add carrots, leek, and celery. Cook over medium heat for
5 minutes, stirring occasionally. Add garlic and thyme and continue
to cook for 5 minutes. Add potatoes, spinach, salt, and red and black
pepper; cook 3 minutes. Add water, zucchini, beans, pasta, and tomatoes
to the saucepan; cook an additional 8 minutes.
While soup is cooking, place the basil, remaining oil and cheese in
a small food processor; blend until smooth. Swirl basil mixture into
the soup just until combined and serve.
Servings: 2
Nutrition per Serving:
160.2 Calories, 4.5g Total Fat, 0.9g Saturated Fat, 0.6g Polyunsaturated Fat,
2.7g Monounsaturated Fat, 1.5mg Cholesterol, 93mg Sodium, 660.3mg Potassium,
26.3g Total Carbs, 6.4g Dietary Fiber, 2.2g Sugars, 5.4g Protein
Vitamin A: 75.6 %
Vitamin B-12: 0.4 %
Vitamin B-6: 18.3 %
Vitamin C: 34.5 %
Vitamin D: 0 %
Vitamin E: 5.1 %
Calcium: 25 %
Copper: 11 %
Folate: 15 %
Iron: 28.8 %
Magnesium: 15.4 %
Manganese: 26 %
Niacin: 7.4 %
Pantothenic Acid: 2.5 %
Phosphorus: 10.5 %
Riboflavin: 9.4 %
Selenium: 2.1 %
Thiamin: 14.7 %
Zinc: 5.7 %
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