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Emerald Spinach Soup with Tomato – TypeFree Diabetes

Emerald Spinach Soup with Tomato

A vivid and colorful soup that is full of flavor and truly satisfying.

Preparation time:
30 minutes

6. 5 A Day servings: 1.


  • 1 large onion, chopped
  • 1 clove garlic, peeled and crushed
  • 4 stalks celery, chopped
  • 1 tsp. ground cumin
  • 4 tsp. olive oil
  • 6 cups firmly packed leaf spinach or 2 – 10 oz. packages frozen leaf spinach
  • 4 cups low-sodium chicken broth
  • 1 tsp. dry oregano leaves, crushed
  • 2 cups diced tomatoes
  • 1 ? Tbsp. sour cream, optional*
  • salt and pepper, (optional)


  1. In deep, heavy soup pot over medium heat, place onion, garlic, celery, and cumin
    with olive oil.
  2. Stir and sautŽ for about 5 minutes.
  3. If using fresh spinach, remove any large stems. Wash thoroughly. Add leaf spinach
    to pan; stir well.
  4. Lower heat and cover. Allow all vegetables to steep until spinach is wilted and
    partially cooked.
  5. If using frozen leaf spinach, cooking will take a bit longer.
  6. Add chicken broth with oregano and bring to a low boil.
  7. Gently cook, covered, 20 to 25 minutes.
  8. Using 1 ? cups at a time, blend soup mixture in blender or food processor** until
  9. Return entire soup mixture to pan and reheat.
  10. Soup will be a rich green color.
  11. Just before serving, add 1 3/4 cups diced tomato and heat. Season to taste with
    salt and pepper, if desired. Tomato should be hot but not truly cooked. To serve,
    ladle hot soup into warm bowls and garnish with an optional dollop of sour cream
    and reserved diced tomatoes. Serve hot. 

**Chef’s Notes:

  1. Blenders and/or food processors may be used to puree and chop foods. If an ultra-smooth
    consistency, is desired, please use a blender. For a less-smooth consistency use
    the food processor. Be cautious when pureeing hot liquids. Allow for large amounts
    of expansion space in the container, for steam will form as the machine starts.
  2. Soups, stews, and most sauces are blends of foods and flavors. These foods are far
    superior in flavor if made the day prior to serving. The extra time allows the mellowing
    and exchange of flavors to increase. DonÕt worry; itÕs easy. Just make the soup
    or selected dish the night before while cleaning the kitchen from dinner. Presto!
    With a few extra minutes, an extra meal is waiting in the refrigerator, ready to
    heat and serve. 

*Optional ingredients are not included in dietary analysis.
Each serving provides: An excellent source of vitamin A, vitamin C and folate, and
a good source of calcium, magnesium, potassium and fiber.

Nutrition Facts

Calories: 98

Carbohydrates: 12g

Total Fat: 4.1g

Cholesterol: 3mg

Saturated Fat: 0.7g

Dietary Fiber: 5g % of Calories from Fat: 33%

Sodium: 508mg Protein: 6g

Credit: Recipe was developed for Produce
for Better Health Foundation (PBH) by Chef Carmen I. Jones, CCP. This recipe meets
PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that
maintain fruits and vegetables as healthy foods. Source:


Author Admin

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