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Cod with Vegetables and Grains Soup

Name: Cod with Vegetables and Grains Soup
Prep time: 20 min
Cook time: 40 min
Total time: 60 min
Ingredients: 1 serving Vidalia Onion; 8 servings Organic Low Sodium Vegetable Broth; 3 servings Cod Fillet; 1/2 cup dry Jasmine Rice; 2 cups chopped Carrots; 2 cups chopped Kale; 1 serving Zucchini; 1 serving Grande Whole Grains

Average Rating

5.0

Satisfying soup loaded with nutrients.

Servings	Prep Time	Cook Time
6	20 mins	40 mins

Ingredients

1 raw medium vidalia onion

8 cups low sodium vegetable broth

12 oz cod fillet

1/2 cup dry jasmine rice

2 cups chopped carrots

2 cups chopped kale

1 medium zucchini

1/4 cup dry whole grains

Directions

1.	Chop the vegetables and fish.
2.	Sauté the onions until translucent. Add broth and bring to a boil.
3.	Add grains and rice. Cook for 20 minutes, stirring occasionally.
4.	Add zucchini and carrots. Cook until tender.
5.	Add cod and cook until opaque.
6.	Add kale and cook until slightly wilted.
7.	Serve in a bowl.

Nutrition summary

There are 188 calories in 1 serving of Cod with Vegetables and Grains Soup.

Calorie split: 5% fat, 66% carbs, 29% protein.

Nutrition Facts

Serving Size

1 serving

Amount Per Serving

Calories

188

% Daily Values*

Total Fat

1.04g

Saturated Fat

0.346g

Trans Fat

Polyunsaturated Fat

0.185g

Monounsaturated Fat

0.049g

Cholesterol

22mg

Sodium

260mg

11%

Total Carbohydrate

30.49g

11%

Dietary Fiber

4.8g

17%

Sugars

6.94g

Protein

13.27g

Vitamin D

Calcium

48mg

Iron

0.63mg

Potassium

340mg

Vitamin A

530mcg

59%

Vitamin C

29.3mg

33%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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