Put a unique and healthful spin on going green with this St. Patrick’s Day-inspired recipe.
Makes 7, 1-cup servings
2 medium potatoes, scrubbed and chopped
2 cups water
1 bunch fresh asparagus
2 cups shredded cabbage
1 cup loosely packed fresh parsley, chopped
1/4 cup fresh basil, chopped
1 – 2 cups fortified unsweetened soy- or rice milk
3/4 teaspoon salt, or to taste
Place potatoes in a large pot with water. Bring to a simmer, then cover and cook until tender when pierced with a fork, about 10 minutes. Remove tough ends from asparagus, then cut or break it into 1-inch lengths; you should have about 4 cups. When potatoes are tender, add asparagus, along with cabbage, parsley, and basil. Cover and simmer until asparagus is just tender, about 5 minutes. Use a blender to purée vegetables in 2 or 3 batches, adding some of the nondairy milk to each batch. Be sure to start blender on a low speed and hold lid on tightly. Return soup to pan, add salt to taste, then heat until steamy.
Per serving (1-cup): 73 calories; 0.7 g fat; 0.1 g saturated fat; 9.1% calories from fat; 3.6 g protein; 14.8 g carbohydrates; 2.5 g sugar; 3.2 g fiber; 294 mg sodium; 85 mg calcium; 2.3 mg iron; 25.8 mg vitamin C; 758 mcg beta carotene; vitamin E: 0.8 mg
Recipe from Healthy Eating for Life for Women, by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.