TheCrownedOne
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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]
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]
