Mediterranean Soup Jar

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Mediterranean Soup Jar

Portions:
1

Serving Size:
1 soup jar

    Diet Types:
  • CKD non-dialysis
  • Diabetes
  • Dialysis
  • Lower Protein
  • Vegetarian
  • Heart Healthy
  • Gluten-free

Ingredients

  • 3 large reduced-sodium black olives
  • 1/3 cup no salt added, canned chickpeas
  • 1/2 cup frozen or fresh bell pepper and onion strips
  • 1/2 tablespoons Mrs. Dash® Garlic & Herb seasoning blend
  • 1/2 teaspoon black pepper
  • 1 teaspoon extra virgin olive oil
  • 1/8 teaspoon crushed red pepper flakes (optional)
  • 1 tablespoon whole milk ricotta cheese
  • 1/2 cup coleslaw mix

Preparation

  1. Slice the black olives. Rinse the chickpeas.
  2. Layer all ingredients in the order listed in a 16-ounce glass jar.
  3. Refrigerate until ready to prepare and serve.
  4. Remove jar from refrigerator 15 minutes before ready to eat.
  5. Pour 5 ounces boiling water into the jar, close the lid and shake to combine. Let ingredients set in unopened jar for 2 minutes.
  6. Pour contents of jar into a deep, wide bowl. Enjoy!

Helpful hints

  • If you use a wide-mouth jar you can eat the soup directly from the jar—no bowl needed.
  • Serve with low-salt crackers or your favorite roll or bread.
  • Reduced-sodium olives are available online if you do not find them in the grocery store.
  • Whole milk ricotta cheese adds creaminess to the soup and is lower in sodium than low fat or skim ricotta cheese.
  • For an extra flavor boost, add a dollop of pesto. See the ºìÌÒÊÓƵ¸ßÇåappÏÂÔØ Basil Pesto recipe.

Submitted by: ºìÌÒÊÓƵ¸ßÇåappÏÂÔØ dietitian Brittany from Virginia.

Nutrients per serving

Calories 222

Protein 7 g

Carbohydrates 26 g

Fat 10 g

Cholesterol 8 mg

Sodium 184 mg

Potassium 396 mg

Phosphorus 118 mg

Calcium 91 mg

Fiber 6.0 g

Added Sugar 0 g

Kidney and kidney diabetic food choices

  • 1 starch
  • 2 vegetable, low and medium potassium
  • 1-1/2 fat

Carbohydrate choices

2

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