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RUSH's SUPER HEALTHY FOOD SOUP

June 8, 2018

 

Serving Size: 1 cup

Total Time: 40 min | Prep: 5 min | Cook: 35 min

Broccoli, greens, and leeks make a super soup with great flavor and an impressive array of nutrients.

 

Ingredients:

1 onion, diced

1/2 garlic crushed

2 teaspoons garlic, minced

2 tablespoons extra virgin olive oil.

1/2 leek, washed, sliced

2 kale stalks

3 potatoes, cubed with skin on

1 quart low-sodium broth (vegetarian or chicken)

1 cup arugula

1 cup spinach, raw

1 bay leaf

1 teaspoon dried thyme

2 teaspoons Italian seasoning

Black pepper to taste

4 cups fresh broccoli florets

1/2 cup chopped parsley

1 cup water

1 can evaporated skim milk or fat-free half-n-half

 

Directions:

Sauté the onion and garlic in the olive oil over medium heat in a large Dutch oven or non-stick

wok. Cook until it is lightly golden, about 3 minutes.

Add the leek, potatoes, broth, arugula, spinach, and seasonings and simmer over low heat,

covered, for about 20 minutes.

Add the broccoli and parsley; cover and simmer on low for another 15 minutes.

Add a little water and a can of evaporated skim milk. Purée in the blender.

Chill until ready to serve or reheat and serve in a bowl with a sprinkle of grated cheddar (or

Parmesan) cheese and chopped parsley on top.

 

Nutrition Facts

Serving Size 1 cup.

Servings Per Batch 8

Amount Per Serving

Calories 180 Calories from Fat 41

% Daily Value *

Total Fat 5g 7%

Saturated Fat 1g 3%

Trans Fat 0g

Cholesterol 2mg 0%

Sodium 110mg 4%

Total Carbohydrate 28g 9%

Dietary Fiber 3g 12%

Sugars 7g

Protein 9g 18%

Vitamin A 29%• Vitamin C 96%

Calcium 18% • Iron 11%

* Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or

lower depending on your calorie needs

 

 

 

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