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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 95.4
  • Total Fat: 1.2 g
  • Cholesterol: 2.5 mg
  • Sodium: 535.5 mg
  • Total Carbs: 17.2 g
  • Dietary Fiber: 4.2 g
  • Protein: 5.8 g

View full nutritional breakdown of Cream of Spinach Soup GI Diet calories by ingredient
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Cream of Spinach Soup GI Diet

Submitted by: SIMSCHERYL

Introduction

Many creamed soups contain, as their names suggest, cream. Some others get a creamy texture from the addition of puréed potatoes. This soup calls for puréed white kidney beans, which add fibre, flavour and creaminess while keeping it green-light.

Gallop, Rick (2011-12-27). The G.I. Diet, 10th Anniversary (Kindle Locations 1516-1518). Random House, Inc.. Kindle Edition.
Many creamed soups contain, as their names suggest, cream. Some others get a creamy texture from the addition of puréed potatoes. This soup calls for puréed white kidney beans, which add fibre, flavour and creaminess while keeping it green-light.

Gallop, Rick (2011-12-27). The G.I. Diet, 10th Anniversary (Kindle Locations 1516-1518). Random House, Inc.. Kindle Edition.

Number of Servings: 8

Ingredients

    1 tsp canola oil
    1 onion - chopped
    1 stalk celery - chopped
    1 carrot - chopped
    2 cloves garlic - minced
    1 tsp dried thyme
    2 tomatoes - chopped
    5 cups vegetable or chicken broth (low-fat, low-sodium)
    1 can (540 mL) white kidney beans - drained and rinsed
    1 bag (300 g) baby spinach - trimmed
    Pinch each of salt and black pepper



Directions

1. Heat the oil in a soup pot over medium heat. Add the onion, celery, carrot, garlic and thyme and cook until the onion has softened, about 5 minutes. Add the tomatoes and cook for 2 minutes. Add the vegetable broth and beans and bring to a boil. Reduce the heat and simmer for 10 minutes.

2. Meanwhile, using a chef’s knife, finely chop the spinach, then set it aside.

3. Working in batches, purée the soup in a blender until smooth, then return the soup to the pot. Bring to a gentle boil and add the spinach, salt and pepper. Cook, stirring, until the spinach is tender, wilted and bright green, about 5 minutes.

Serving Size: Makes 8, 1-cup servings.

Number of Servings: 8

Recipe submitted by SparkPeople user SIMSCHERYL.






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