Creamy Sundried Tomato and Spinach Soup

  • Time: 15-20 minutes
  • Servings: 4
  • Serving Size: 4.0 ounces
  • Stage: 2 Post-Op (Full Liquids)

INGREDIENTS:

  • Yellow onion - 1/3 medium (53 grams)
  • Zucchini - 1/2 medium (100 grams)
  • Sundried tomatoes, drained of oil - 40 grams
  • Garlic clove - 1 medium (4 grams or 1 tsp minced garlic)
  • Spinach, fresh or frozen - 120 grams
  • Olive oil or oil from sundried tomatoes - 1 tbsp (14 grams)
  • Sea salt - 1/2 tsp
  • Black pepper, ground - 1/4 tsp
  • Soy milk, unsweetened - 1 cup (240 grams)
  • Vegetable stock cube - 1 cube (10 grams)

INSTRUCTIONS:

  1. Chop the yellow onion and zucchini. Grate or finely chop the garlic.
  2. Place a large pot over medium heat. Once hot, add the olive oil, onion and zucchini. Cook for about 4 minutes.
  3. Add the spinach and garlic. Cook for 1 more minute and then add the soy milk, vegetable stock cube, sundried tomatoes, sea salt, and black pepper. Cook for 3 more minutes. Stir frequently.
  4. Turn off the heat and transfer to a blender. Blend for at least 1 minute on high to make sure everything blends properly and no pieces of sundried tomatoes remain. Be careful because it will be hot and steam might come out (make sure to secure the lid). Serve when done and enjoy!

*Note: Divide equally by the listed number of ingredients. Stays fresh in the refrigerator for 2-3 days.

NUTRITION FACTS per serving:

  • Calories 95
  • Protein 4 grams
  • Carbs 8 grams
  • Fat 6 grams
  • Fiber 3 grams
  • Sugar 3 grams
  • Iron 9% DV
  • Calcium 12% DV
  • Sodium 18% DV

DV = Daily Value, Based on diet for healthy adults

Nutritionist notes: Spinach provides lots of valuable nutrients to our bodies during the ealry recovery stages, such as iron. Even though patients are not recommended to eat raw spinach until later, having it on a soup is perfectly healthy.

Tags: dairy-free, gluten-free, vegan, vegetarian, plant-based, gastric sleeve, vsg, bariatric, recipe

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*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.