With the cooler weather approaching, here is a healthy diabetic friendly soup recipe that is nutritional for both mother and baby.
Perfect for an evening meal and to reheat for work the next day. Enjoy!
Sweet Potato Minestrone Soup
•1 tablespoon extra virgin olive oil
•3/4 cup diced onion
•1/2 cup diced celery
•2 cups diced peeled sweet potatoes
•1 can (440gms) mixed beans, rinsed and drained
•1 can (440 gms) no-salt-added diced tomatoes
•3 cups of water
•3/4 teaspoon dried rosemary
•1/2 teaspoon salt (optional)
•1/8 teaspoon black pepper
•2 cups coarsely chopped kale leaves (lightly packed)
•4 tablespoons grated parmesan cheese
•Heat oil in a large saucepan over medium-high heat. Add onion and celery; cook and stir 4 minutes or until onion is softened. Stir water, sweet potatoes, beans, tomatoes, rosemary, salt, if desired, and pepper into a saucepan. Cover and bring to a simmer; reduce heat and simmer 30 minutes.
•Add kale; cover and cook 10 minutes or until tender.
•Ladle soup into bowls; sprinkle with cheese.
Note: Choose kale in small bunches with firm leaves and rich, deep colour. Avoid bunches with limp, wilted, or discoloured leaves. To remove the tough stems, make a “V-shaped” cut where the stem joins the leaf. Stack the leaves and cut them into pieces.
Serving size 4: 1 1/2 cups per serve.
Nutrition Facts Per Serving:
Calories: 286 calories, Carbohydrates: 48 g, Protein: 13 g, Fat: 6 g, Saturated Fat: 2 g, Cholesterol: 4 mg, Sodium: 189 mg, Fiber: 11 g
Exchanges per serving: 3 Bread/Starch, 1 Meat.
Credits – Sanitarium Health and Diabetes Australia