365 Guru - Recipes, Music & Health - Rock ON: [Healthy_Recipes_For_Diabetic_Friends] Spinach-Broccoli Soup with Garlic and Cilantro

Sunday, September 6, 2015

[Healthy_Recipes_For_Diabetic_Friends] Spinach-Broccoli Soup with Garlic and Cilantro - 17.3g Carbs, 6.6g Fiber, 3.6g Sugar

Spinach-Broccoli Soup with Garlic and Cilantro - 17.3g Carbs, 6.6g Fiber, 3.6g Sugar

From: www.bonappetit.com
Blanching the spinach before blending helps the soup retain a vibrant green color. Parsley would work in place of the cilantro.
Servings: 4

1 head broccoli (about 10 oz)
1 Tbsp olive oil
Kosher salt
Freshly ground pepper
3 Tbsp virgin coconut oil or olive oil, divided
1 large onion, chopped
6 garlic cloves, 4 cloves chopped, 2 cloves thinly sliced
5 (or more) cups low-sodium chicken broth
3/4 cup cilantro leaves with tender stems
2 bunches spinach, trimmed
1/2 tsp finely grated lemon zest

Preheat oven to 400 degrees F. Separate broccoli stalk from florets. Finely chop florets, transfer to a rimmed baking sheet, and toss with olive oil. Season with salt and pepper and roast, tossing halfway through, until dark brown and tender, 15–20 minutes. Meanwhile, trim and peel broccoli stalk; chop and set aside.

Heat 2 Tbsp. coconut oil in a large heavy pot over medium-high. Add onion and chopped garlic; season with salt and pepper. Cook, stirring occasionally, until onion begins to soften, about 5 minutes. Reduce heat to medium-low, cover pot, and cook, checking and stirring occasionally, until onion and garlic are very soft, 25–30 minutes (this long, slow cooking draws maximum flavor out of the vegetables). Add broccoli stem, cover, and cook, stirring occasionally, until softened, 5–10 minutes. Increase heat to medium-high, add 5 cups broth, and bring to a boil. Reduce heat and simmer, stirring occasionally, until flavors meld, 10–15 minutes. Let cool slightly.

Set aside 1/4 cup cilantro for serving. Blanch spinach and remaining cilantro in a large pot of boiling salted water until bright green and just wilted, about 30 seconds. Drain and transfer to a bowl of ice water to stop cooking; let cool. Drain; squeeze out excess liquid.

Working in batches, puree soup base and blanched spinach and cilantro in a blender until very smooth (make sure lid is slightly ajar to let steam escape; cover with a towel). Transfer to a large bowl or pitcher.

Pour soup back into pot and thin with broth, if needed. Taste and season with salt and pepper; keep warm.

Heat remaining 1 Tbsp. coconut oil in a small skillet over medium. Cook sliced garlic, swirling skillet often, until golden brown, about 1 minute. Transfer garlic to a small bowl with a slotted spoon; set garlic oil aside.

Add roasted broccoli florets, lemon zest, and reserved cilantro leaves to garlic and toss to combine. Serve soup topped with broccoli-garlic mixture and drizzled with reserved garlic oil.

Do ahead: Soup (without broccoli-garlic mixture) can be made 4 days ahead, though its bright green color will fade over time. Let cool; cover and chill. Cover and chill raw broccoli florets separately. Roast broccoli and prepare topping just before serving.

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 602 g
Nutrition per Serving: 225 Calories, 135 Calories from Fat, 15g Total Fat, 2.1g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 288mg Sodium, 1,262mg Potassium, 17.3g Total Carbs, 6.6g Dietary Fiber, 3.6g Sugars, 10.1g Protein
Vitamin A 332% - Vitamin C 194% - Calcium 22% - Iron 32%
Nutrition Grade: A

Good points:
    No cholesterol
    High in dietary fiber
    High in iron
    Very high in manganese
    High in magnesium
    High in potassium
    Very high in vitamin A
    High in vitamin B6
    Very high in vitamin C