Spring Soup

 
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Spring Greens Soup
Serves: 10 | Serving Size: 1 cup

Ingredients:

  • 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:

  1. 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.
  2. Add the seasonings, water, and bouillon granules.
  3. 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.
  4. Remove the bay leaf and blend until smooth with an immersion blender.
  5. 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:

  1. Garnish with whole wheat crostini or freshly-toasted whole grain bread.
  2. 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.

Printable Handout:

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Published on Categories class ideas and presentations, cooking, farmers market, lunch and dinner, cooking demos, ingredients, menu planning, healthy plate, meal and menu planning, PremiumTags , , , , , , ,