Whole-grain Pasta Soup with Greens and Parmesan

Health score
44%
Whole-grain Pasta Soup with Greens and Parmesan
30 min.
8
241kcal

Suggestions

Ingredients

  • cups kale leaves very thinly sliced (stems removed)
  • teaspoons juice of lemon fresh
  • 10.5 cups chicken broth homemade reduced-sodium (or chicken stock)
  • ounces parmigiano-reggiano cheese (see Notes)
  • ounces pasta like spaghetti thin

Equipment

  • bowl
  • pot
  • peeler

Directions

  1. In a large pot over high heat, bring chicken broth to a boil.
  2. Add kale, reduce heat to medium-high, and cook 2 minutes.
  3. Add pasta and cook until tender but not soft, 4 to 7 minutes or according to package instructions. While pasta is cooking, use a vegetable peeler to shave cheese into strips about 3 in. long and 1/2 in. wide (strips do not need to be exact).
  4. Just before serving, stir in lemon juice, then divide soup among 6 bowls. Top each bowl with cheese and a sprinkling of chile flakes, if you like.

Nutrition Facts

Calories241kcal
Protein28.82%
Fat28.9%
Carbs42.28%

Properties

Glycemic Index
12.63
Glycemic Load
8.7
Inflammation Score
-9
Nutrition Score
12.097391296988%

Flavonoids

Eriodictyol
0.06mg
Hesperetin
0.18mg
Naringenin
0.02mg
Isorhamnetin
1.86mg
Kaempferol
3.69mg
Quercetin
1.78mg

Nutrients percent of daily need

Calories:241.12kcal
12.06%
Fat:7.9g
12.15%
Saturated Fat:4.14g
25.85%
Carbohydrates:26g
8.67%
Net Carbohydrates:24.77g
9.01%
Sugar:1.42g
1.58%
Cholesterol:14.46mg
4.82%
Sodium:439.43mg
19.11%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.73g
35.45%
Selenium:22.77µg
32.53%
Phosphorus:298.5mg
29.85%
Vitamin K:31.1µg
29.62%
Calcium:290.16mg
29.02%
Vitamin B3:4.88mg
24.39%
Vitamin A:952.84IU
19.06%
Manganese:0.32mg
15.81%
Copper:0.25mg
12.55%
Vitamin B2:0.21mg
12.24%
Potassium:377.86mg
10.8%
Vitamin C:7.84mg
9.5%
Vitamin B12:0.56µg
9.41%
Zinc:1.33mg
8.84%
Magnesium:30.15mg
7.54%
Iron:1.32mg
7.34%
Vitamin B6:0.1mg
5.14%
Fiber:1.23g
4.94%
Folate:11.72µg
2.93%
Vitamin B1:0.04mg
2.87%
Vitamin B5:0.23mg
2.27%
Source:My Recipes