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Saturday, May 2, 2015

[Healthy_Recipes_For_Diabetic_Friends] Spring Vegetable Soup - 14g Carbs, 5g Fiber, 5.5g Sugar

Spring Vegetable Soup - 14g Carbs, 5g Fiber, 5.5g Sugar

From: Green City Market (2014-07-21). The Green City Market Cookbook: Great Recipes from Chicago's Award-Winning Farmers Market (Kindle Locations 361-372). Kindle Edition.
The Market was the motivating force behind this lovely spring recipe because it is the perfect place to shop for ingredients that bring seasonality and healthfulness together. I like to serve the light yet hearty soup with toasted country bread from Bennison's Bakery. —Sharon Olson
Prep time: 25 min
Cook time: 20 min
Servings: 6

3 cups cold water
2 tsp kosher salt, divided, plus more to taste
8 oz baby carrots, peeled and cut in half
8 oz asparagus spears, trimmed and cut into 2-inch lengths
4 Tbsp organic unsalted butter, divided
1 cup thickly sliced (¼ inch) leeks, white to pale green parts
3 cloves garlic, minced
½ tsp freshly ground black pepper, plus more to taste
1½ cups vegetable broth (preferably organic)
8 oz pattypan squash OR baby yellow squash, halved or cut into 1½-inch chunks
1 cup shelled fresh peas
½ cup chopped mixed fresh herbs (such as chives, tarragon, and parsley)
½ teaspoon grated lemon zest
Shaved hard cheese, such as Brunkow Cheese's Little Darling or similar, for garnish (optional)

1. Place a bowl of ice water next to the sink.

2. In a medium saucepan over medium– high heat, bring the water and 1 teaspoon of the salt to a boil. Add the baby carrots and cook for 3 to 4 minutes, until crisp-tender. Add the asparagus during the last minute of cooking. Drain the vegetables and plunge them into the ice water bath to cool. Set aside.

3. In a large, deep skillet over medium heat, melt 2 tablespoons of the butter. Add the leeks and garlic and sauté for 3 minutes, until softened. Season the mixture with the remaining 1 teaspoon of salt and the black pepper.

4. Add the broth and squash to the skillet and raise the heat to high. Bring the mixture to a simmer and then reduce the heat to medium. Cook for 5 minutes, until the vegetables are crisp-tender.

5. Add the carrots, asparagus, and peas to the skillet. Continue to simmer for 5 to 6 minutes.

6. Add the herbs and lemon zest to the skillet and stir to combine. Remove the pan from the heat. Add the remaining 2 tablespoons of butter and stir into the mixture until just melted. Remove from the heat. Season with additional salt and black pepper to taste if needed.

7. Transfer the soup to shallow bowls and serve hot, garnished with the shaved cheese.

Nutrition From: www.caloriecount.about.com
Omitting salt. Using yellow squash. Does not include cheese.
Servings: 6
Serving Size: 345 g
Nutrition per Serving: 143 Calories, 76 Calories from Fat, 8.5g Total Fat, 5g Saturated Fat, 20mg Cholesterol, 285mg Sodium, 511mg Potassium, 14g Total Carbs, 5g Dietary Fiber, 5.5g Sugars, 4.9g Protein
Vitamin A 130% - Vitamin C 39% - Calcium 11% - Iron 19%
Nutrition Grade: A

Good points:
    High in dietary fiber
    High in iron
    High in manganese
    Very high in vitamin A
    High in vitamin B6
    Very high in vitamin C