365 Guru - Recipes, Music & Health - Rock ON: [Healthy_Recipes_For_Diabetic_Friends] Green Soup - 16g Carbs, 3.2g Fiber, 4.9g Sugar OR 14.9g Carbs, 3.2g Fiber, 3.8g Sugar

Friday, November 27, 2015

[Healthy_Recipes_For_Diabetic_Friends] Green Soup - 16g Carbs, 3.2g Fiber, 4.9g Sugar OR 14.9g Carbs, 3.2g Fiber, 3.8g Sugar

Green Soup - 16g Carbs, 3.2g Fiber, 4.9g Sugar OR 14.9g Carbs, 3.2g Fiber, 3.8g Sugar

From: Swansen, Jackie (2015-03-09). Jamaican Recipes (pp. 38-39). Kindle Edition.
Prep Time: 20 min // Cook Time: 15 min // Ready In: 35 min // Servings: 8

2 tsp sea salt
3 Tbsp olive oil
2 Tbsp minced fresh ginger root
4 cups chopped zucchini
1/4 tsp ground turmeric
1 chopped onion
1 pinch cayenne pepper
2 chopped celery stalks
1 cup chopped spinach
6 cup vegetable stock (Pacific Low Sodium Vegetable Broth, for nutrition)
4 minced garlic cloves
2 potatoes, peeled and diced
1/4 tsp ground allspice
1 Tbsp turbinado sugar
1/4 tsp ground nutmeg

1. Heat the oil in a large pot and saute the garlic, onion, celery, ginger and sugar for 5 minutes.

2. When the onion is tender add the potatoes, zucchini, vegetable stock and seasoning (salt, nutmeg, allspice, turmeric). Let the soup reach boiling point. Let it simmer 10 minutes at low heat.

3. Turn off the heat and add the spinach and cayenne pepper.

Nutrition From: www.caloriecount.about.com
Servings: 8
Serving Size: 218 g
Nutrition per Serving: 117 Calories, 50 Calories from Fat, 5.5g Total Fat, 0.8g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 590mg Sodium, 431mg Potassium, 16g Total Carbs, 3.2g Dietary Fiber, 4.9g Sugars, 2g Protein
Vitamin A 10% - Vitamin C 38% - Calcium 4% - Iron 6%
Nutrition Grade: A-

Good points:
No cholesterol
   High in dietary fiber
   High in potassium
   High in vitamin B6
   Very high in vitamin C
Bad points:
   Very high in sodium
   High in sugar
===========
Without sugar or salt!!
Servings: 8
Serving Size: 215 g
Nutrition per Serving: 113 Calories, 50 Calories from Fat, 5.5g Total Fat, 0.8g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 121mg Sodium, 430mg Potassium, 14.9g Total Carbs, 3.2g Dietary Fiber, 3.8g Sugars, 2g Protein
Vitamin A 10% - Vitamin C 38% - Calcium 4% - Iron 5%
Nutrition Grade: A

Good points:
   No cholesterol
   High in dietary fiber
   High in potassium
   High in vitamin B6
   Very high in vitamin C