Potassium Boost Soup

Options
RagtimeLady
RagtimeLady Posts: 172 Member
in Recipes
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

Replies

  • RagtimeLady
    RagtimeLady Posts: 172 Member
    Options
    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
    stefraab Posts: 402 Member
    Options
    sounds delish - thanks!
  • froggy15
    froggy15 Posts: 154 Member
    Options
    sounds good.
  • Sabresgal63
    Sabresgal63 Posts: 641 Member
    Options
    Sounds yummy and I love ideas for Kale.................Thanks.
  • RagtimeLady
    RagtimeLady Posts: 172 Member
    Options
    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_
    _Sally_ Posts: 514 Member
    Options
    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
    RagtimeLady Posts: 172 Member
    Options
    Nice! I like... :flowerforyou:
  • cmriverside
    cmriverside Posts: 34,080 Member
    Options
    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
    charelaine Posts: 712 Member
    Options
    yum!

Categories