Diabetes Care and Education

Cream of Spinach Soup

Courtesy of:
Raquel Pereira MS RD LD

Ingredients:

• 1 cup vegetable broth
  
• 4 cups fresh spinach or 2 cups frozen or canned spinach
  
• 3 cups 2% milk (or 1%, or skim)
  
• 1/2 cup grated parmesan cheese
  
• 3 tablespoons wheat flour
  
• 1/2 teaspoon Jamaican pepper or black pepper
  
• thyme to taste
  
• 1/2 teaspoon salt
  garlic and onions if desired
  
• 2 tomatoes cut in cubes
  
• basil to taste

Directions:

1. Wash the spinach well.
   
2. Cook the spinach in the vegetable broth with salt and thyme to taste.
   
3. Meanwhile, in separate sauce pan, mix the milk, parmesan cheese, flour, salt, pepper and take to a boil until thickened.
   
4. Blend in the blender all the above.
   
5. Cut the fresh tomatoes into cubes and slice the basil really thin. Add this to the above mixture.
   
6. Serve it warm.

Nutrition Facts Serving Size about 1.5 cup Servings Per Recipe 4 Amount Per Serving Calories 136 Total Fat* 4.1g Saturated Fat 2.2g Total Carbohydrate 17.4g (after subtracting fiber = 13.5g) Dietary Fiber 3.9g Protein 8.7g Sodium 676 mg




Exchanges per Serving 1 Milk 1 Fat 1 Vegetable 1 Carbohydrate Choice