Total Prep Time: 25 minutes
Calories Per Serving: 260
Nutrients
Nutrition Facts
Serving Size 416g
| Amount per serving |
|
| Calories 260 |
Calories from fat: 60 |
|
% Daily Value* |
| Fat 7 g |
11 % |
| Saturated 1 g |
5 % |
| Trans 0 g |
|
| Polyunsaturated Fat 2 g |
% |
| Monounsaturated Fat 3.5 g |
% |
| Cholesterol 30 mg |
10 % |
| Sodium 650 mg |
27 % |
| Carbohydrate 30 g |
10 % |
| Fiber 8 g |
32 % |
| Sugars 5 g |
|
| Protein 20 g |
|
| Vitamin A |
80 % |
| Vitamin C |
45 % |
| Calcium |
10 % |
| Iron |
15 % |
| Vitamin D |
25 % |
| Vitamin E |
15 % |
| Vitamin K |
50 % |
| Thiamin |
20 % |
| Riboflavin |
20 % |
| Niacin |
30 % |
| Vitamin B6 |
30 % |
| Folate |
30 % |
| Vitamin B12 |
35 % |
| Pantothenic Acid |
15 % |
| Phosphorus |
30 % |
| Magnesium |
20 % |
| Zinc |
10 % |
| Selenium |
45 % |
| Copper |
20 % |
| Manganese |
30 % |
| Molybdenum |
100 % |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Soup with salmon, beans and vegetables. Hearty and healthy.
Ingredients
- 1 cup DOLE® Onion, chopped
- 1 cup DOLE Carrots, chopped
- 3 garlic cloves, minced
- 3 to 4 fresh thyme sprigs
- 2 tablespoons almond oil
- 6 oz DOLE Portobello Mushrooms each cut into six wedges
- 1 medium red bell pepper, cut in 1" cubes
- 6 cups lower sodium vegetable broth
- 2 cans (15 oz each) white navy beans with 50% less salt
- 1 cup cooked brown lentils
- 3/4 lb skinless salmon filet, cut into 1-inch pieces
- 1 pkg. (5 oz.) DOLE Organic Super Spinach
- 3 tablespoons fresh dill weed
- fresh ground pepper
- 8 medium clams, cooked
Directions
- Saute onion, carrots and garlic with thyme in oil in a large stock pot, stirring frequently, 7 to 9 minutes. Add mushrooms and bell pepper; cook, stirring 4 to 5 minutes longer.
Add
broth, beans and lentils; bring to boil. Add salmon, DOLE Organic Super Spinach, dill and pepper to taste; simmer, stirring occasionally 8 to 10 minutes until salmon is cooked through. Remove thyme sprigs. Add cooked clams; heat.
*To cook clams: Heat 1 cup water to boiling in large skillet. Add well scrubbed clams in one layer. Cover and cook over medium high heat 5 minutes or until clams open. Discard any unopened clams and cooking liquid. Add clams in shells to soup just before serving.