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Saturday, January 9, 2016

[Healthy_Recipes_For_Diabetic_Friends] Feel Good Veggie Soup - 14.5g Carbs, 3.1g Fiber, 4.3g Sugar

Feel Good Veggie Soup - 14.5g Carbs, 3.1g Fiber, 4.3g Sugar

From: http://lexiscleankitchen.com
Prep Time: 10 min
Cook Time: 40 min
Total Time: 50 min
Serves: 4

2 cups kale, chopped
3 large carrots, diced
1 onion, diced
2 ribs celery, diced
1 Tbsp extra-virgin olive oil OR avocado oil
6 cups chicken bone broth, homemade or store-bought
1 1/2 inch chunk ginger, finely chopped
1 clove garlic, minced
1 tsp turmeric
1/2 tsp fine sea salt, more to taste
1/4 tsp freshly ground black pepper, more to taste
Parsley, for garnish

1. In your Dutch oven heat oil and garlic for 1 minute
2. Add in onions, carrots, and celery, let cook for 5 minutes- stirring often
3. Add in chopped kale and let cook for an additional 3-5 minutes
4. Add in bone broth, ginger, and spices
5. Bring to a boil then reduce heat and l let simmer for 30 minutes
6. Taste and adjust spices as desired

Notes: If the ginger, garlic, and turmeric made the flavors stronger than you desire, add additional bone broth or water.

Nutrition From: www.caloriecount.about.com
Salt omitted!
Servings: 4
Serving Size: 512 g
Nutrition per Serving: 111 Calories, 33 Calories from Fat, 3.6g Total Fat, 0.5g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 184mg Sodium, 479mg Potassium, 14.5g Total Carbs, 3.1g Dietary Fiber, 4.3g Sugars, 5g Protein
Vitamin A 286% - Vitamin C 78% - Calcium 8% - Iron 9%
Nutrition Grade: A

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