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Quick and light soups rely on fresh vegetables.

A light touch with seasonal vegetables highlights their flavors in these quick soups that are easy on the waistline.

Each soup starts witb lean chicken broth as the base. In the first recipe, tiny carrots, potatoes, and green onions simmer with thyme and lemon. Two kinds of peas--edible pod, and ones to shell--go in the second soup; tarragon is the seasoning. Cooked watercress takes on a smokiness in the third soup, slimmer than its classic counterpart, with just enough sour cream-or yogurt-for a smooth texture.

Baby Vegetable Soup

6 to 8 green onions, ends trimmed

1 tablespoon fresh thyme leaves, or

1 teaspoon dry thyme leaves

2 teaspoons grated lemon peel

1 tablespoon butter or margarine

1 quart regular-strength chicken


12 small (1 1/2-in.-diameter, about 1 lb.)

thin-skinned potatoes; or use

3 1/2 cups 1 -inch chunks thin

skinned potatoes

1/2 pound baby carrots (without tops;

about 4 in. long), ends trimmed;

or use 1 1/2 cups thinly sliced


Thinly slice green and white parts of onions separately. In a 3- to 4-quart pan over medium heat, stir white part of onions, thyme, and lemon peel in butter until onions are limp, 3 to 5 minutes.

Add broth and potatoes. Bring to a boil over high heat, then cover and simmer until potatoes are tender when pierced, 10 to 12 minutes. Add carrots and simmer until tender to bite, about 2 minutes. Stir in green onions and ladle into bowls. Makes 7 cups, enough for 4 servings.

Per serving: 169 cal.; 5.2 g protein; 4.7 g fat; 27g carbo.; 104 mg sodium; 7.8 mg chol.

Pea and Pea Pod Soup

1 medium-size onion, minced

1 tablespoon minced fresh tarragon

leaves, or 1 teaspoon dry

tarragon leaves

2 tablespoons butter or margarine

6 cups regular-strength chicken broth

2 cups shelled fresh peas or frozen

petite peas

3/4 pound edible-pod peas, ends and

strings pulled off

In a 3- to 4-quart pan over medium heat, cook onion and tarragon in butter until onion is very limp, 12 to 15 minutes; stir frequently.

Add broth and shelled fresh peas. Bring to a boil over high heat and cook until peas are just tender to bite, 2 to 5 minutes. (If using frozen peas, just bring broth to boiling.)

Add edible-pod peas and bring to a boil, Serve at once; green color fades if soup stands. Makes 9 1/2 cups, enough for 6 servings.

Per serving: 136 cal.; 6.9 g protein; 5.7 g fat; 14 g carbo.; 98 mg sodium; 10 mg chol.

Cream of Watercress Soup

1 quart regular-strength chicken


1 quart watercress sprigs, rinsed and

drained well

1/2 cup sour cream or unflavored



In a 3- to 4-quart pan, bring broth to a boil over high heat. Add watercress, cover, and simmer until it is tender to bite, 2 to 3 minutes. In a blender, smoothly puree a portion at a time with sour cream. Season to taste with pepper. Serve warm. Or cover and chill up to I day and serve cold. Makes 5 1/2 cups, enough for 4 servings.

Per serving: 96 cal; 4 g protein; 7.6 g fat; 3.1 g carbo.; 83 mg sodium; 13 mg chol.
COPYRIGHT 1989 Sunset Publishing Corp.
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 1989 Gale, Cengage Learning. All rights reserved.

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Title Annotation:recipes
Date:May 1, 1989
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