Monday, January 3, 2011

RECIPE: Peasant Soup with Sweet Potato

Preparation time: 15 min Servings: 4
Cooking time: 15 min

Ingredients:

1/4 cup lowfat sour cream
2 tsp olive oil
1/2 lb sweet potatoes, peeled and sliced
4 slices pumpernickel bread
2 celery stalks, thinly sliced
1 onion, sliced
1/2 lb potatoes, peeled and sliced
1/8 tsp salt (optional)
1/2 lb carrots, peeled and sliced
3 cups vegetable broth
1/2 lb spinach, washed and torn into pieces, tough stems discarded 
 

Cooking Directions:

Combine first 8 ingredients in a heavy saucepan over medium high heat. Bring to a boil. Reduce heat to medium low. Cover saucepan and simmer 10-15 minutes or until potatoes are tender. Remove from heat. Stir in spinach. Working in batches if necessary, transfer mixture to a food processor or blender and purée. Return puréed soup to saucepan. Stir in sour cream until hot. Serve soup with bread.  

Nutritionist Recommended For:

 
 

Nutrition Facts

Calories 260
% Calories From Fat 19.7%
Total Fat 5.7g
Saturated Fats 1.7g
Mono-unsaturated Fats 2.4g
Poly-unsaturated Fats 1g
Cholesterol 5.9mg
Sodium 1100mg
Total Carbohydrates 47g
Dietary Fiber 9.2g
Sugar 9.6g
Protein 8.2g 
 

More Information

Vitamins

Thiamin B1 0.3 mg
Vitamin K 330 mcg
Vitamin A 28000 IU
Vitamin E 3.6 mg
Pantothenic Acid 1.1 mg
Vitamin B6 0.58 mg
Choline 43 mg
Riboflavin B2 0.32 mg
Vitamin D 0 IU
Vitamin B12 0.045 mcg
Vitamin C 28 mg
Niacin B3 3 mg

Minerals

Sodium 1100 mg
Zinc 1.3 mg
Copper 0.35 mg
Iron 3 mg
Calcium 180 mg
Manganese 1.3 mg
Magnesium 100 mg
Fluoride 27 mcg
Potassium 980 mg
Phosphorus 180 mg
Selenium 11 mcg
 


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