Basic Green Soup - 14g Carbs, 3g Fiber, 0g Added Sugars
From: EatingWell - September/October 2011
This chard-and-spinach soup gets complex flavor from slowly cooked
onions and lemon juice, while a sprinkle of rice gives it body and
a velvety texture. Serve with a swirl of fruity, fragrant extra-virgin
olive oil for richness. Recipe by Anna Thomas for EatingWell.
Nutrition Profile - -
Low calorie | Low carbohydrate | High fiber | Low saturated fat |
Low cholesterol | Heart healthy | Healthy weight | Diabetes
appropriate | Gluten free |
Active Time: 50 minutes
Total Time: 1 hour
Servings: 8
Serving Size: about 1 1/4 cups each
2 Tbsp extra-virgin olive oil, plus more for garnish
2 large yellow onions, chopped
1 tsp salt, divided
2 Tbsp PLUS 3 cups water, divided
1/4 cup arborio rice
1 bunch green chard (about 1 lb)
14 cups gently packed spinach (about 12 oz), any tough stems trimmed
4 cups vegetable broth, store-bought or homemade
Big pinch of cayenne pepper
1 Tbsp lemon juice, or more to taste
Heat 2 tablespoons oil in a large skillet over high heat. Add onions
and 1/4 teaspoon salt; cook, stirring frequently, until the onions
begin to brown, about 5 minutes. Reduce the heat to low, add
2 tablespoons water and cover. Cook, stirring frequently until
the pan cools down, and then occasionally, always covering the
pan again, until the onions are greatly reduced and have a deep
caramel color, 25 to 30 minutes.
Meanwhile, combine the remaining 3 cups water and 3/4 teaspoon salt
in a soup pot or Dutch oven; add rice. Bring to a boil. Reduce heat
to maintain a simmer, cover and cook for 15 minutes. Trim the white
ribs out of the chard (save for another use, such as to add to a
stir-fry or other soup). Coarsely chop the chard greens and spinach.
When the rice has cooked for 15 minutes, stir in the chard greens.
Return to a simmer; cover and cook for 10 minutes. When the onions
are caramelized, stir a little of the simmering liquid into them;
add them to the rice along with the spinach, broth and cayenne.
Return to a simmer, cover and cook, stirring once, until the
spinach is tender but still bright green, about 5 minutes more.
Puree the soup in the pot with an immersion blender until perfectly
smooth or in a regular blender in batches (return it to the pot).
Stir in 1 tablespoon lemon juice. Taste and add more lemon juice,
if desired. Garnish each bowl of soup with a drizzle of olive oil.
Make Ahead Tip:
Prepare through Step 4 (omitting the lemon), cover and refrigerate
for up to 3 days. Season with lemon just before serving.
Servings: 8
Serving Size: about 1 1/4 cups each
Nutrition per Serving:
99 Calories, 4g Fat, 1g Sat, 2g Mono, 0mg Cholesterol, 3g Protein,
14g Carbs, 3g Fiber, 0g Added Sugars, 669 mg sodium, 425mg Potassium
Nutrition Bonus: Vitamin A (148% daily value), Vitamin C (40% dv),
Magnesium (20% dv), Folate (16% dv).
Carbohydrate Servings: 1
Exchanges: 1/2 starch, 1 vegetable, 1 fat
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