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Vegetable Cream Soup

1 Reviews
100% would make this recipe again

This recipe comes from the book "Cuisiner pour vaincre la douleur et l'inflammation chronique", de Jacqueline Lagacé, Ph.D., Éditions FIDES, 2011

Preparation : 15 min Cooking : 30 min
100 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Halal
  • Kosher
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy

Ingredients

2 tbsp olive oil 30 mL
1 leeks, minced 300 g
1 1/2 cup broccoli, cut into small florets 190 g
1 1/2 cup cauliflower, cut into small florets 240 g
1 stalk celery, diced into cubes 70 g
2 cups chicken broth, low-sodium 500 mL
1 cup water 250 mL
1 tsp dried sage 1 g
1/4 cup almond beverage, unsweetened, fortified 65 mL
salt [optional]
ground pepper to taste [optional]

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Pour olive oil in a saucepan and sauté leeks, broccoli, cauliflower and celery over low heat for 5 minutes.
  2. Add chicken broth, water and sage. Bring to a boil, cover partially and simmer for 20 minutes.
  3. Pour the preparation into the blender and purée.
  4. Add the non-dairy milk and warm over low heat for a few minutes. Season with salt and pepper.

Nutrition Facts Table

per 1 Serving (250g)

Amount

% Daily Value

Calories

100

Fat

6 g

9 %

Saturated 0.9 g
+ Trans 0 g

4 %

Cholesterol

0 mg

Sodium

70 mg

3 %

Carbohydrate

8 g

3 %

Fibre

3 g

11 %

Sugars

2 g

Protein

4 g

Vitamin A

8 %

Vitamin C

85 %

Calcium

7 %

Iron

8 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ¼ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat, Sodium
Source of  :
Calcium, Copper, Fibre, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin E
Good source of  :
Folacin
Excellent source of  :
Vitamin C, Vitamin K
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1
Fats 1

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again