Stephen the Great's Healthy Salad Soup

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    Stephen the Great's Healthy Salad Soup


    Stephen the Great's Healthy Salad Soup. Prepare for all the healthy goodness -

    1/2 cup - Black Beans
    1/4 - 1/2 cup - Chickpeas (Garbonzo Beans)
    1/4 cup - Wild Alaskan Pink Salmon (canned)
    3 cups - Mixed vegetables (as least broccoli and cauliflower, but preferrably those two plus bell peppers and mushrooms)
    3 - 4 cups - Uncooked spinach (bagged or tied bunches; use more if you want)
    1/2 cup - Fat free milk
    1/2 cup - Fat free cottage cheese
    1/2 cup - Canned Asparagus heads and stems (optional)
    Apple cider vinegar - to taste (at least two tablespoons)
    Salt and/or Tony Chachere's Original creole seasoning - to taste

    Cook vegetables and spinach until spinach leaves wilt and vegetables are thoroughly cooked. While vegetables are cooking, combine every other ingredient in large

    bowl and add vegetables when they finish. Season to taste. Eat and get healthier with every awesome bite!

    Nutrient breakdown

    Calories - 449.5
    Carbohydrates - 50.5g (20g fiber)
    Protein - 49.5g
    Fat - 5.5g
    Ratio of macronutrients - 44.9/44/11.1 (C/P/F)
    Calcium - 57%
    Folic Acid - 46%
    Iron - 40%
    Vitamin K - 510%
    Vitamin A - 175%
    Vitamin D - 12.5%
    Vitamin C - 199%
    There are obviously other nutrients, but these were the only ones listed on the labels.

    Details

    Salmon - 1/4 cup: 5g fat, 12g protein [10% calcium, 2% iron]

    Black beans - 1/2 cup: 15g carbs (6g fiber), 8g protein [4% calcium, 15% iron]

    Chickpeas - 1/2 cup: .5g fat, 11g carbs (5g fiber), 5g protein [4% calcium, 8% iron, 6% folic acid]

    Broccoli and cauliflower - 3 cups - 6g carbs (6g fiber), 3g protein [135% vit. c, 6% calcium]

    Bell peppers - 1 cup - (red, green, and yellow peppers; this bag had onions instead of mushrooms) - 4g carbs (1g fiber), 1g protein [4% vit. a, 20% vit. c]

    Spinach - 4 cups - 1g carbs (2g fiber), 2g protein [160% vit. a, 40% vit. c, 8% calcium, 15% iron, 510% vit. k, 40% folic acid, 15% magnesium (spinach kicks ass)]

    Cottage cheese - 1/2 cup - 7g carbs, 14g protein [6% vit. a, 2% vit. c, 10% calcium]

    Milk - 1/2 cup - 6.5g carbs, 4.5g protein [5% vit. a, 2% vit. c, 15% calcium, 12.5% vit. d]

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    3v1l's Avatar
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    This sounds great. As soon as I get out of this ckd I will be trying this!
  3. the triumph of the grill
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    Quote Originally Posted by 3v1l
    This sounds great. As soon as I get out of this ckd I will be trying this!
    Sounds like a fine carb-up meal to me.

    -kwantam
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    Man, that does sound tasty. Looks like I have a project on my day off...
  5. board observer
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    Any of you guys tried this yet? It does look extremely healthy.

    Thanks for the recipe Crown.
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    No problem
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