Vegan Creamy Asparagus Soup - 19.5g Carbs, 7.3g Fiber, 5.6g Sugar
From: Soup Recipes: The Beginner's Guide to Soups for Breakfast, Lunch, Dinner, and More (Every Day Recipes) by Richoux, Ranae (Kindle)
Thanks to the limitations of milk or butter, there's often vegans who can't enjoy cream based soups. If you've got a vegan in your life, this recipe's a great option to show them that there's recipes that can allow them to enjoy a vegan lifestyle without missing any of their favorite foods.
Time: 35 min
Servings: 4
1/8 cup almond butter
1 large bunch organic asparagus, trimmed and chopped
1/2 small head cauliflower, cut into 1 inch pieces
3 Tbsp extra virgin olive oil
4 cups low sodium vegetable broth
1 onion, chopped
1 lemon, juiced
2 cloves garlic, minced
1/2 tsp sea salt
1 tsp ground black pepper
1 Tbsp chia seeds
Heat oil in a large skillet. Add onion and garlic and sauté for 5 minutes. Stir remaining ingredients and bring to a boil. Reduce heat to medium and cook for 15 minutes.
Nutrition From: www.caloriecount.about.com
Using low sodium vegetable broth! Omitting the 1/2 tsp salt.
Servings: 4
Serving Size: 468 g
Nutrition per Serving: 245 Calories, 158 Calories from Fat, 17.6g Total Fat, 2.3g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 412mg Sodium, 530mg Potassium, 19.5g Total Carbs, 7.3g Dietary Fiber, 5.6g Sugars, 6.6g Protein
Vitamin A 10% - Vitamin C 84% - Calcium 14% - Iron 19%
Nutrition Grade: A-
Good points:
No cholesterol
High in dietary fiber
Very high in vitamin B6
Very high in vitamin C
Posted by: chefgloria1030@yahoo.com
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