Sunday, 30 July 2017

PREPARE: Green Vegetable Soup, Fit For The Diabetic

Pax: 8 servings

Size: 1 cup

Grams Per Serving: 14

Ingredients

- 2 teaspoons canola oil

- 1 medium onion, chopped

- 3 cloves garlic, minced

- 1 1/2 teaspoons grated fresh ginger or 3/4 teaspoon ground ginger

- 3 3/4 cups water

- 1 1/4 cups 1/3-less sodium vegetable broth

- 1 12 - ounce package frozen shelled sweet soybeans (edamame)

- 1 9 - 10 - ounce package frozen peas

- 2 tablespoons reduced-sodium soy sauce

- 1/4 teaspoon cayenne pepper

- 1 9 - ounce package fresh spinach

- Cracked black pepper (optional)

- 1 medium red sweet pepper, stemmed, seeded, and thinly sliced into rings

Directions

- In 4-quart Dutch oven, heat oil over medium heat.

- Add onion; cook about 5 minutes or until onion is tender, stirring occasionally. Add garlic and ginger; cook and stir for 30 seconds.

- Add the water, broth, soybeans, peas, soy sauce, and cayenne pepper.

- Bring to boiling; reduce heat.

- Cover and simmer for 5 minutes.

- Gradually add spinach to the soup until all is added.

- Remove from heat.

- Using an immersion blender, blend soup until it has a slightly chunky pureed consistency.

- To serve, ladle soup into shallow bowls.

- If desired, sprinkle with cracked pepper.

- Top each serving with some of the red pepper rings.

Servings Per Recipe: 8

PER SERVING: 121 cal., 4 g total fat 290 mg sodium, 14 g carb. (5 g fiber, 6 g sugars), 8 g pro.

Starch (d.e): 0.5; Fat (d.e): 0.5; Lean Meat (d.e): 0.5; Vegetables (d.e): 1;




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