Spring Soup
Spring Greens SoupServes: 10 | Serving Size: 1 cupIngredients:
- 1 tsp olive oil
- 2 tablespoons sliced green garlic or green onions
- 1-2 carrots, rinsed and thinly sliced
- 2 small sweet potatoes, cleaned and diced
- 1 pound asparagus, cleaned and diced
- 1 cup fresh kale, washed
- 1 cup fresh spinach, washed
- Dash of salt
- 1 tsp black pepper
- 2 tsp dried thyme leaves
- 1 bay leaf
- 1/2 tsp dried rosemary
- Dash of hot pepper sauce
- 1 tsp garlic powder
- 4 cups of water
- 2 tsp low-sodium chicken or vegetable broth or bullion granules
- 2 cups of fat-free half and half
Directions:
- Sauté the green garlic or onions in the olive oil. Add the carrots, then cover and steam briefly. Add the sweet potatoes, asparagus, kale, and spinach and stir.
- Add the seasonings, water, and bouillon granules.
- Bring the mixture to a boil and then reduce it to a simmer. Cook, covered, for 25-30 minutes or until the sweet potatoes are very tender.
- Remove the bay leaf and blend until smooth with an immersion blender.
- Slowly add the half and half. Adjust the seasonings to taste and serve hot.
Nutrition Information:
- Serves 10. Each serving has 88 calories, 3 g fat, 1 g saturated fat, 0 g trans fat, 2 mg cholesterol, 100 mg sodium, 12 g carbohydrate, 2 g fiber, 5 g sugars, and 5 g protein.
- Each serving also has 115% vitamin A, 21% vitamin C, 8% calcium and 11% iron.
Chef's Tips:
- Garnish with whole wheat crostini or freshly-toasted whole grain bread.
- Green garlic is young garlic with tender leaves that is harvested early in the season, before the bulb is fully formed. It looks like a green onion only it's a little larger. You can use green onions in its place. If you use garlic cloves, then cut the amount you use in half.