When we crave foods that are hearty and satisfying, pureed vegetable soups fit the bill on both counts. Pick your vegetable — almost any will do — and before you know it, you’ll be dipping a spoon in a comforting, creamy bowlful that’s surprisingly low in fat and calories.
Provided by: SmallRecipe.com
Categories: Main Meal
Total time: 45 minutes
Prep time: 15 minutes
|2 tablespoons olive oil|
|1 onion, coarsely chopped|
|Coarse salt and ground pepper|
|Vegetable of choice, such as butternut squash (see below for quantities and other options)|
|1 can (14.5 ounces) reduced-sodium chicken broth|
|1 to 3 teaspoons fresh lemon juice|
- In a large Dutch oven or pot, heat oil over medium. Add onion. Season with salt; cook, stirring occasionally, until softened, 5 to 7 minutes.
- Add vegetable, broth, and enough water (4 to 5 cups) to cover. Bring to a boil; reduce heat to medium, and simmer until vegetable is tender, about 20 minutes.
- Working in batches, puree brothand vegetables in a blender untilsmooth, transferring to a clean potas you work. To prevent spattering, fill blender only halfway, and allow heat to escape: Remove cap from hole in lid, and cover lid firmly with a dish towel. Adjust soups consistency with a little water if necessary. Season with salt, pepper, and lemon juice to taste.
This creamy vegetable soup can be refrigerated up to 3 days and kept in the freezer for up to 3 months. For a vegetarian or vegan version of this soup, replace chicken stock with vegetable stock. For the best flavor, we recommend one that’s heavy on mushrooms. Instead of the cream, use coconut milk.
Provided by: SmallRecipe.com
Total time: 35 minutes
Prep time: 5 minutes
Cook time: 30 minutes
Yield: Makes 4 to 5 Servings
|1 large onion|
|1 pound carrots, peeled (4 to 5 medium)|
|4 celery sticks|
|1 tablespoon olive oil|
|1/4 teaspoon crushed red pepper flakes|
|1 pound thin-skinned potatoes (3 medium or 6 small potatoes)|
|3 garlic cloves, peeled and halved|
|3 cups chicken or vegetable stock, see how to make chicken stock|
|2 bay leaves|
|3 sprigs fresh thyme (substitute 1/2 teaspoon dried thyme)|
|1/4 cup half-and-half, cream, or coconut milk|
- Chop the onion, carrots, and celery into 1/2-inch chunks. Chop the potatoes into 1/2-inch chunks, but set aside from other vegetables.
- Heat the oil in a large pot over medium-high heat. Toss the onion, carrots, and the celery around in the oil. Sprinkle with a 1/2 teaspoon of salt and add the red pepper flakes. Cook, stirring occasionally, until the vegetables sweat, soften, and smell sweet; 5 to 10 minutes.
- Stir in the potatoes, garlic, bay leaves, and thyme. Cook for 5 minutes. (Add more oil if the pot seems dry).
- Pour in the stock and bring to a boil. Reduce to a simmer and cook until you can easily pierce the potatoes with a fork; about 15 minutes.
- Remove the soup from the heat. Take out the bay leaves and thyme sprigs and discard. Use an immersion blender, stand blender, or food mill to puree the soup until smooth.
- Stir in the half-and-half. Taste for seasoning and adjust with more salt and pepper if necessary.
Calories 234, Protein 6 g, Carbohydrate 41 g, Fiber 7 g, Sugar 8 g, Fat 6 g, Saturated Fat 2 g, Cholesterol 6 mg