Roasted Poblano Pepper Soup - 49g Carbs, 16g Fiber, 7g Sugar OR 42.1g Carbs, 13.6g Fiber, 5.7g Sugar
From: www.drgourmet.com
Servings: 4
Serving size: about 2 1/4 cups
This recipe can be multiplied by 2, 3, 4.
This recipe makes very good leftovers.
3 large poblano peppers
1 tsp olive oil
1 large white onion (diced)
3 large ribs celery (diced)
1 cup beer or gluten-free beer
4 cups water
1 tsp cumin
1/2 tsp salt
Fresh ground black pepper (to taste)
2 (15 oz cans) no salt added pinto beans (drained and rinsed)
1 tsp maple syrup or honey
2 oz reduced fat Monterrey jack cheese (grated)
2 large green onions (sliced crosswise)
Preheat the oven to 350F and place the poblano peppers inside. Roast for about 30 minutes, turning every ten minutes, until blackened on the outside.
Remove the poblanos and place them in a brown paper bag (the size of a lunch bag is best) and fold the top closed. Allow the poblanos to cool completely in the bag.
When the poblanos are cool, remove them from the bag and peel the blackened skin from the poblanos, discarding the burned skin. Seed and stem the peppers, then coarsely chop them.
In a saucepan place the olive oil over medium-high heat. Add the onions and saute for about three minutes, then add the celery. Saute for another three minutes.
Add the coarsely chopped poblanos, beer, water, cumin, salt, pepper, and pinto beans, stir, then bring to a boil. Reduce heat to a simmer, then cover.
Simmer, stirring occasionally, for 45 minutes.
Remove the soup from the heat and let cool for about ten minutes.
Using a blender or an immersion blender process until smooth.
Add the cheese and stir.
Return to low heat and cook until the cheese is melted.
Serve topped with the green onions.
Servings: 4
Serving size: about 2 1/4 cups
Nutrition per Serving: 321 Calories, 49 Calories from Fat, 5g Total Fat, 2g Saturated Fat, 9mg Cholesterol, 421mg Sodium, 49g Total Carbs, 16g Dietary Fiber, 7g Sugars, 17g Protein
Vitamin A 19% - Vitamin C 178% - Calcium 23%- Iron 23% - Vitamin K 54 mcg - Potassium 1028 mg - Magnesium 98 mg
Nutrition From: www.caloriecount.about.com
Omitting "maple syrup or honey" and substituting low sodium chicken broth for beer!
Servings: 4
Serving Size: 640 g
Nutrition per Serving: 273 Calories, 36 Calories from Fat, 4g Total Fat, 2g Saturated Fat, 0g Trans Fat, 8mg Cholesterol, 452mg Sodium, 42.1g Total Carbs, 13.6g Dietary Fiber, 5.7g Sugars, 15.9g Protein
Vitamin A 16% - Vitamin C 148% - Calcium 21% - Iron 23%
Nutrition Grade: B+
Good points:
Low in cholesterol
High in dietary fiber
Very high in vitamin B6
Very high in vitamin C
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