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Diabetes Forecast

The Healthy Living Magazine

Saffron Vegetable and Rice Soup

Per Serving

Saffron Vegetable and Rice Soup

Makes: 7
Serving Size: 1 cup
Calories 100
Fat 2.5 g
Saturated Fat 0.4 g
Trans Fat 0 g
Carbohydrate 17 g
Fiber 2 g
Sugars 3 g
Cholesterol 0 mg
Sodium 385 mg (without added salt)
Potassium 300 mg
Protein 4 g
Phosphorus 90 mg
Choices: Starch 0.5, Vegetable 1, Fat 0.5
  • Makes: 7
  • Serving Size: 1 cup
  • Preparation Time: 10 minutes
  • Cooking Time: 30 minutes

Ingredients

1 Tbsp. olive oil
1 large onion, diced
1 large carrot, peeled and diced
2 garlic cloves, minced
5 cups low-fat, reduced-sodium chicken broth
1 large pinch saffron threads
1/2 cup quick-cooking brown rice
1 1/2 cups small cauliflower florets
1 tsp. dried oregano
2 Tbsp. fresh minced basil
Salt and ground black pepper to taste (optional)

Directions

  1. Heat the oil in a large saucepot over medium heat. Add the onion and carrots, and sauté for 6 to 7 minutes. Add the garlic and sauté for 2 minutes.
  2. Pour in the chicken broth, and crumble the saffron threads into the broth. Bring to boiling. Add the brown rice. Cover, reduce heat to low, and cook for 5 minutes.
  3. Add the cauliflower and oregano, and simmer on low heat for 15 to 20 minutes. Add the basil. If desired, season with salt and pepper. Ladle into bowls and serve.

Potassium Tip: Cooking carrots helps reduce the potassium level. But cooking greens such as kale and spinach can increase potassium levels.

 
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