Directions:
- Place a steamer insert into a saucepan, and fill with water to just below the bottom of the steamer. Cover, and bring the water to a boil over high heat. Arrange the broccoli and swiss chard on the steamer, recover, and steam for 5 to 6 minutes depending on thickness. Add the peas, spinach, and garlic; continue to steam until the vegetables are tender, about 5 minutes more. Remove the vegetables from the steamer, and reserve 1/2 cup of the hot water.
- Place the vegetables, hot water, and lemon juice into a blender. Hold down the lid of the blender with a folded kitchen towel, and carefully start the blender, using a few quick pulses to get the vegetables moving before leaving it on to puree.
- Cool before serving, or divide the puree into four equal portions and freeze in resealable plastic bags for future use.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 44.45 Kcal (186 kJ) | ||
| Calories from fat | 0.14 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.02g | 0% | |
|---|---|---|---|
| Sodium | 34.75mg | 1% | |
| Potassium | 250.17mg | 5% | |
| Total Carbs | 8.36g | 3% | |
| Sugars | 2.96g | 12% | |
| Dietary Fiber | 2.86g | 11% | |
| Protein | 2.99g | 6% | |
| Vitamin C | 43mg | 72% | |
| Iron | 1mg | 6% | |
| Calcium | 34.9mg | 3% | |
| Amount Per 100 g | |||
| Calories | 52.52 Kcal (220 kJ) | ||
| Calories from fat | 0.16 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.02g | 0% | |
|---|---|---|---|
| Sodium | 41.06mg | 1% | |
| Potassium | 295.62mg | 5% | |
| Total Carbs | 9.87g | 3% | |
| Sugars | 3.5g | 12% | |
| Dietary Fiber | 3.37g | 11% | |
| Protein | 3.53g | 6% | |
| Vitamin C | 50.8mg | 72% | |
| Iron | 1.2mg | 6% | |
| Calcium | 41.3mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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