Soup's on.Here are three soups to keep you warm on a cool fall evening (the zucchini and butternut butternut: see walnut. butternut Deciduous nut-producing tree (Juglans cinerea) of the walnut family, native to eastern North America. A mature tree has gray, deeply furrowed bark. squash can also keep you cool on a warm summer night). The recipes were created for Nutrition Action Healthletter by master chef Larissa Fain fain adv. 1. Happily; gladly: "I would fain improve every opportunity to wonder and worship, as a sunflower welcomes the light" Henry David Thoreau. 2. , who conducts customized cooking classes in the Washington, D.C., area. Curried Zucchini Soup 1 tsp. olive oil 1 tsp. curry powder 1/2 tsp. ground cumin 1/2 tsp. garlic powder pinch of red pepper flakes 1 cup yellow onion, coarsely diced 2 zucchini, coarsely diced 1 cup low-sodium vegetable stock 1 cup water 1 Tbs. raisins 1 Tbs. dried cranberries 1/4 tsp. kosher salt Place a medium-sized stockpot over medium-high heat. Add the oil, curry, cumin cumin or cummin (both: kŭm`ĭn), low annual herb (Cuminum cyminum) of the family Umbelliferae (parsley family), long cultivated in the Old World for the aromatic seedlike fruits. , garlic powder, red pepper red pepper: see pepper. , and onion. Mix well, turn the heat to low, and cover. Cook for about 5 minutes or until the onions are translucent. Add the zucchini, stock, and water. Increase the heat to medium-high and boil, uncovered, until the zucchini is soft, about 10 minutes. Cover, remove the pot from the heat, and let the soup rest for at least 5 minutes. Puree pu·rée or pu·ree tr.v. pu·réed or pu·reed, pu·rée·ing or pu·ree·ing, pu·rées or pu·rees To rub through a strainer or process (food) in a blender. n. with a hand blender or food processor until smooth. Add the raisins, cranberries, and salt and blend again. Serve hot or cold. Serves 4. PER SERVING (1 cup) Calories: 60 Total Fat: 2 grams Saturated Fat saturated fat, any solid fat that is an ester of glycerol and a saturated fatty acid. The molecules of a saturated fat have only single bonds between carbon atoms; if double bonds are present in the fatty acid portion of the molecule, the fat is said to be : 0 grams Fiber: 2 grams Sodium: 180 milligrams Cholesterol: 0 milligrams Carbohydrates: 12 grams Protein: 2 grams Roasted Butternut Squash and Apple Soup 1/2 butternut squash, peeled and coarsely diced 2 Tbs. olive oil 1 yellow onion, diced 1 Tbs. dried thyme 1 Granny Smith apple, peeled and coarsely diced 1 cup low-sodium vegetable stock 1 cup water 1/2 tsp. kosher salt pepper to taste Preheat the oven to 450[degrees]. Put the squash and 1 Tbs. of olive oil olive oil, pale yellow to greenish oil obtained from the pulp of olives by separating the liquids from solids. Olive oil was used in the ancient world for lighting, in the preparation of food, and as an anointing oil for both ritual and cosmetic purposes. in a bowl and stir well, making sure to coat the squash thoroughly. Spoon the squash onto a cookie sheet and bake for 15 to 20 minutes, or until the edges are slightly brown. Remove from the oven and allow to cool slightly. Heat an empty stockpot over medium heat. Add the remaining 1 Tbs. of olive oil and the onion and quickly saute sau·té tr.v. sau·téed, sau·té·ing, sau·tés To fry lightly in fat in a shallow open pan. n. A dish of food so prepared. for 2-4 minutes, or until translucent. Add the thyme, squash, apple, stock, and water. Bring to a boil and cook until the squash and apple pieces are soft, about IS minutes. Remove from the beat. Puree with a hand blender or load processor until smooth. Add the salt and pepper
PER SERVING (1 cup) Calories: 60 Total Fat: 5 grams Saturated Fat: 1 gram Fiber: 1 gram Sodium: 190 milligrams Cholesterol: 0 milligrams Carbohydrates: 6 grams Protein: 0 grams Black Bean Soup 1 Tbs. olive oil 2 tsp. ground cumin 1 tsp. ground coriander 1/2 tsp. garlic powder pinch of cayenne pepper 1 cup yellow onion, diced 1 can (15 oz.) black beans, drained and rinsed 1 cup low-sodium vegetable stock 1 cup water 1/4 cup distilled white vinegar 1 can (4 oz.) diced green chiles 1/4 cup fresh cilantro leaves for garnish pepper to taste Place a medium stockpot over medium-high heat. Add the oil, cumin, coriander coriander (kōr'ēăn`dər), strong-smelling Old World annual herb (Coriandrum sativum) of the family Umbelliferae (parsley family), cultivated for its fruits. , garlic powder, cayenne, and onion. Mix well, turn the heat to low, and cover. Allow the onions to cook for 5 minutes or until they are translucent. Add the black beans, stock, and water. Increase the heat to medium-high and bring the soup to a rolling boil, uncovered, for 10 to 15 minutes. Remove the pot from the heat and let the soup rest for 5 minutes. Puree with a hand blender or food processor until smooth. Add the vinegar, chiles, and cilantro. Add pepper to taste. Serves 6. PER SERVING (1 cup) Calories: 140 Total Fat: 3 grams Saturated Fat: 0 grams Fiber: 6 grams Sodium: 310 milligrams Cholesterol: 0 milligrams Carbohydrates: 23 grams Protein: 5 grams |
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