food of the week
  who we are - what's new - getting started - community
 
The World's Healthiest Foods
eating healthy
 
  

Send this page to a friend...
Printer friendly version
return to recipes

Spicy Posole Soup

This quick and easy Mexican flavored soup is very refreshing and spicy. The amount of spiciness will depend on how hot the chilies are that you use. Although it is not common to have kale in this type of soup, this healthier version tastes great and adds an additional boost of nutrition.

Spicy Posole Soup Prep and Cook Time: Prep time:15 minutes Cooking time: 20 minutes

Ingredients:
1 medium onion, chopped
6 medium cloves garlic, chopped
4 cups + 1 TBS chicken or vegetable broth
2 TBS fresh lime juice
3 cups kale rinsed and chopped fine (remove stems)
2 cups canned hominy, drained
15oz can diced tomatoes
4oz can diced green chili
3 TBS chopped fresh cilantro
salt and pepper to taste

Directions:


  1. Rinse kale and remove stems. Chop fine.
  2. Heat 1 TBS broth in medium sized soup pot. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently, until translucent. Add garlic and continue to sauté for another minute. Add remaining ingredients except cilantro. Bring to a boil on high heat. Once it comes to a boil, reduce heat to medium low and simmer for 15 minutes, uncovered. Add cilantro, salt and pepper.

    Serves 4

    Serving Suggestions:
    Serve with

Healthy Cooking Tips: Make sure you chop the kale fine for this soup. The finer it’s chopped the more it will blend with the other flavors and the easier it will be to eat with a spoon. This soup is better after it sits for awhile, allowing the flavors to infuse.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. For more detailed information on our Food and Recipe Rating System, please click here.

 

Spicy Posole Soup
1.00 serving
135.27 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
vitamin K 479.52 mcg 599.4 79.8 excellent
vitamin C 95.65 mg 159.4 21.2 excellent
vitamin A 5894.51 IU 117.9 15.7 excellent
manganese 0.64 mg 32.0 4.3 very good
dietary fiber 6.02 g 24.1 3.2 good
calcium 149.36 mg 14.9 2.0 good
iron 2.40 mg 13.3 1.8 good
vitamin B6 (pyridoxine) 0.26 mg 13.0 1.7 good
tryptophan 0.04 g 12.5 1.7 good
copper 0.24 mg 12.0 1.6 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Spicy Posole Soup

Send us your favorite recipes using the World's Healthiest Foods, so we can share them with others!

For education only, consult a healthcare practitioner for any health problems.

 

home | who we are | site map | what's new | privacy policy and visitor agreement | contact us
© 2002-2005 The George Mateljan Foundation