* Exported from MasterCook *
Red Cabbage and Apple Soup
Recipe By :"The Very Best of Recipes for Health" by Martha Rose Shulman
Serving Size : 7 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 25%) Veggie
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons canola oil -- or unsalted butter
1 medium onion -- chopped
2 teaspoons ground cinnamon -- or 1 3-inch cinnamon stick
1/2 teaspoon ground allspice
1/4 teaspoon ground cloves
1/2 teaspoon freshly grated nutmeg
2 pounds red cabbage -- cored and shredded (1 medium head)
Salt to taste
7 cups water
1 tablespoon clover honey -- or other mild honey
4 tart apples -- like Granny Smith or Pink Lady
1 tablespoon fresh lemon juice (to taste) -- (1 to 3)
Freshly ground pepper
1 cup thick Greek-style plain low-fat yogurt
1. Heat the oil or butter over medium heat in a heavy soup pot and add the
onion. Cook, stirring often, until it begins to soften, about 3 minutes.
Add the spices and stir together for another few minutes, until the onion
is tender. Stir in the cabbage and a generous pinch of salt and cook,
stirring, until the cabbage is limp, about 5 minutes. Add the water, honey
and salt to taste and bring to a boil. Reduce the heat, cover and simmer
over low heat for 30 minutes.
2. Meanwhile, prepare the apples. Core one of them and slice it very thin.
Place slices in a bowl of water acidulated with 1 tablespoon of the lemon
juice and set aside. Core and either dice or slice the remaining apples.
Add them to the soup, cover and continue to simmer for another 20 to 30
minutes, until the apples are tender and the soup is sweet and fragrant.
Add pepper to taste, and adjust salt. Stir in the lemon juice. Serve,
topping each bowl with a generous spoonful of yogurt and a few slices of
apple.
Yield: 6 to 8 servings.
Advance preparation: This will keep for 3 or 4 days in the refrigerator.
You may want to add more water.
Nutritional information per serving: 189 calories (24% fat) ; 1 gram
saturated fat; 1 gram polyunsaturated fat; 3 grams monounsaturated fat; 3
milligrams cholesterol; 33 grams carbohydrates; 8 grams dietary fiber; 51
milligrams sodium (does not include salt to taste); 6 grams protein
This is a sweet and spicy winter soup, inspired by a classic red cabbage
and apple braise. The yogurt is important here; it enriches the soup at
the end. You could also use fat-free sour cream.
Source:
"Recipes for Health, New York Times, Jan 10, 2012"
S(Formatted by Chupa Babi):
"Jan 2012"
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Per Serving (excluding unknown items): 144 Calories; 4g Fat (25.6%
calories from fat); 6g Protein; 23g Carbohydrate; 5g Dietary Fiber; 0mg
Cholesterol; 40mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Vegetable;
1/2 Fruit; 1 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 731 0 797 0 0
