Potassium Boost Soup

RagtimeLady

I just entered a recipe I came up with to help me meet my requirement for potassium - one serving of this soup is almost 1200 units of potassium and is less than 170 calories! I don't know if this link will work:

http://www.myfitnesspal.com/recipe/edit/2450270

RagtimeLady

Here's the recipe...

Ingredients:

I can Great Northern white beans
2 3.5 oz packages sun dried tomatoes (not in oil), chopped
2 cups kale, chopped
1 cup parsley, chopped
1 qt. package fat free, low sodium chicken or vegetable broth
2 cups water
1 packet Sazon Goya con Azafran (optional)
Salt & Pepper to taste

Directions:
Put all ingredients in a soup pot. Bring to boil, simmer about 20 minutes, or until tomatoes are softened.

stefraab

sounds delish - thanks!

froggy15

sounds good.

Sabresgal63

Sounds yummy and I love ideas for Kale.................Thanks.

RagtimeLady

Thanks for the kind words!

Just a note - if you don't like the tangy, acidic flavor of the sun-dried tomatoes, use HALF and add a cup of kale. You can also add a little Splenda to take the edge off.

_Sally_

This recipe looks great and I will definitely try it. Thanks for posting!

I didn't know what the optional 1 packet Sazon Goya con Azafran was so I googled for substitutions. Here's what I came up with:

Sazon means seasoning in Spanish; salt, ground black pepper, granulated garlic or garlic powder, dried ground coriander seed, cumin, oregano and annatto seeds, ground. The achiote (annatto) is what makes the sazon reddish. You could sub paprika for the achiote, if need be.

A good ratio is one Tbsp of each spice. Mix well and use 1 1/2 tsp for each packet of the Goya sazon called for.

If you want very fresh, toast the cumin, coriander and peppercorns, grind and add the rest of the ingredients.

Some of Goya's varieties contain azafrán (saffron) but that can be skipped in a basic sazon preparation.

RagtimeLady

Nice! I like... :flowerforyou:

cmriverside

Beans and Tomatos are both really good for Potassium.

My favorite, easiest to use Potassium site
http://www.krispin.com/potassm.html#POTASSIUM


(scroll down for a pretty good Potassium in foods chart, easy to use)

The government has more detailed info, but the above site suits most of my needs. Be aware many of the foods in MFP's database do not have the potassium entered into the nutritional info. In the U.S. it isn't required on labels.

charelaine

yum!