Carrot/Apple Soup with Spinach Salad

Tonight we feature a sweet and savory carrot/apple soup with a swirl of sour cream or yogurt. It’s topped with toasted pine nuts.
Carrots and crisp Granny Smith apples are almost always available at your local grocery store. The same is true for fresh or packaged spinach. It’s a meal to make any time of the year.

And speaking of “Granny,” this meal may bring back memories of Grandma’s table.

Grocery List: Spinach Salad and Carrot/Apple Soup
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Sunday, Spinach Salad and Carrot Apple Soup

Produce

garlic (if needed)

1 yellow onion

1 bunch green onions

1 bag baby spinach or 1 bunch fresh spinach 

1 cucumber

1 red bell pepper

2 lbs. carrots 

8 cremini mushrooms

2 Roma tomatoes
or
cherry tomatoes

2 Granny Smith apples 

1/4 C. pine nuts

Canned/Dried Foods

one 32 oz. box low sodium vegetable broth

ground cinnamon (if needed)

white wine to cook with (if needed)

Frozen Foods

Meat/Fish/Poultry

Chilled Foods/Dairy

plain, nonfat yogurt (if needed)

gorgonzola or feta cheese (if needed)

Smoky tempeh

Additional Items

1 medium-sized whole-grain roll per serving or a loaf of Artisan bread

Nutritional Value: Spinach Salad and Carrot Apple Soup

Carrot Apple Soup and Spinach Salad

Nutritional Analysis

Per Serving

Calories: 540

Protein: 19 g

Carbohydrates: 62 g

Total Fat: 22 g

(Saturated Fat:) 3.5 g

Dietary Fiber:15 g

Cholesterol: 15 mg

Sodium: 980 mg

% calories from fat: 38.4 %

Serving Size:

2 C. Soup with a dollup of yogurt and 1 T. toasted pine nuts. Spinach salad on the side with 1 oz. dressing. One slice sprouted wheat toast.