Eggplant and Leek Soup - 27.4g Carbs, 10.3g Fiber, 9.5g Sugar
From: Low Carb Made Easy - John Ratcliffe, Cherie Van Styn
We have added a variation to this soup to give it a creamier texture if desired, simply by adding a can of chickpeas (drained and no added sugar).
Total cooking time: 30 min
Servings: 4
2 medium eggplants, peeled and diced
2 leeks, sliced
5 cups vegetable stock
Salt, to taste
Pepper, to taste
1/2 tsp nutmeg
Fresh Parsley
Place eggplant and leek in hot non-stick fry pan with a small amount of water, fry until leek softens. Heat Stock in large saucepan, add eggplant and leek, seasoning and spice, bring to boil then allow to simmer covered until eggplant is soft and cooked through. Serve soup in bowl topped with chopped fresh parsley,
Variation: Add 1 can of drained, vita-mixed chickpeas to the soup when the eggplant is soft and cooked through, Heat soup until hot once again, then serve as suggested with fresh parsley on top.
Nutrition From: www.caloriecount.about.com
Using low sodium chicken stock. Chickpeas will add to the carbs... this is not included in the nutrition!
Servings: 4
Serving Size: 623g
Nutrition per Serving: 116 Calories, 8 Calories from Fat, 0.9g Total Fat, 0mg Cholesterol, 544mg Sodium, 27.4g Total Carbs, 10.3g Dietary Fiber, 9.5g Sugars, 3.5g Protein
Vitamin A 21% - Vitamin C 34% - Calcium 4% - Iron 25%
Nutrition Grade: A
Good points:
Very low in saturated fat
No cholesterol
Very high in dietary fiber
Very high in iron
Very high in manganese
High in magnesium
High in potassium
High in vitamin A
Very high in vitamin B6
Very high in vitamin C
Bad points:
High in sodium
Very high in sugar
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