Spinach, Pasta, and Pea Soup

Very Healthy
Health score
84%
Spinach, Pasta, and Pea Soup
45 min.
4
842kcal

Suggestions

Ingredients

  • ounce baby spinach fresh
  • 0.5 teaspoon pepper black freshly ground
  •  garlic cloves thinly sliced
  •  green onions thinly sliced
  • tablespoon juice of lemon 
  • tablespoon lemon rind grated
  • cups lower-sodium chicken broth fat-free
  • 15 ounce no-salt-added chickpeas drained canned (garbanzo beans)
  • tablespoon olive oil extra-virgin
  • tablespoon oregano fresh chopped
  • 0.8 cup orzo pasta uncooked
  • 0.3 cup parmesan cheese grated
  • 0.1 teaspoon salt 
  • cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • ladle

Directions

  1. Heat a large saucepan over high heat.
  2. Add olive oil to pan; swirl to coat.
  3. Add garlic and onions; saut 30 seconds, stirring constantly.
  4. Add chicken broth and 2 cups water; bring to a boil.
  5. Add orzo, lemon rind, and chickpeas. Cover and cook 10 minutes or until orzo is done. Stir in oregano and next 4 ingredients (through spinach). Ladle 1 3/4 cups soup into each of 4 bowls; top each serving with about 4 teaspoons cheese.

Nutrition Facts

Calories842kcal
Protein15.87%
Fat61.71%
Carbs22.42%

Properties

Glycemic Index
43.25
Glycemic Load
8.98
Inflammation Score
-10
Nutrition Score
39.300434906846%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Luteolin
0.32mg
Kaempferol
2.8mg
Myricetin
0.19mg
Quercetin
2.38mg

Nutrients percent of daily need

Calories:841.63kcal
42.08%
Fat:61.17g
94.1%
Saturated Fat:12.86g
80.36%
Carbohydrates:49.99g
16.66%
Net Carbohydrates:41.87g
15.23%
Sugar:12.47g
13.86%
Cholesterol:7.25mg
2.42%
Sodium:719.67mg
31.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.39g
70.77%
Vitamin K:228.63µg
217.74%
Manganese:2.35mg
117.35%
Vitamin A:4143.21IU
82.86%
Vitamin E:11.39mg
75.93%
Vitamin B3:14.84mg
74.18%
Magnesium:237.22mg
59.3%
Phosphorus:491.35mg
49.14%
Folate:188.41µg
47.1%
Potassium:1439.52mg
41.13%
Selenium:25.91µg
37.02%
Fiber:8.12g
32.48%
Vitamin B6:0.65mg
32.4%
Copper:0.63mg
31.62%
Zinc:3.75mg
25.03%
Iron:4.05mg
22.51%
Calcium:209.09mg
20.91%
Vitamin C:17.19mg
20.84%
Vitamin B2:0.35mg
20.36%
Vitamin B1:0.23mg
15.49%
Vitamin B5:1.35mg
13.45%
Vitamin B12:0.11µg
1.88%
Source:My Recipes