Cream of Spinach Soup GI Diet
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
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.
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.