Seven-Vegetable Soup - 28.1g Carbs, 5.6g Fiber, 6.8g Sugar
From: www.chow.com - Adapted from "A Girl and Her Pig: Recipes and
Stories" by April Bloomfield
Chef April Bloomfield of New York's The Spotted Pig created this
soup version of bubble and squeak, an English dish of shallow-fried
vegetables, to use up leftover root vegetables. To make it, saute a
mix of onion, parsnip, potato, Jerusalem artichoke, carrot, fennel,
celery root, and turnip, then simmer with broth until tender. Season
with a little lemon juice, fresh rosemary, and red pepper flakes, and
you'll have a healthy, hearty soup that you can easily make vegetarian or vegan by using vegetable broth instead of chicken broth.
What to buy: The eight different vegetables in this soup give it a
complex flavor and lots of texture, but if you can't find one of them, just use more of any of the others.
Total Time: 1 hr 20 min
Servings: 10
1/4 cup olive oil
1 medium yellow onion, large dice
4 medium Jerusalem artichokes (about 8 oz), also known as sunchokes, peeled and cut into large dice
2 medium parsnips (about 12 oz), peeled and cut into large dice
2 medium Yukon Gold potatoes (about 12 oz), peeled and cut into large dice
1 medium carrot (about 5 oz), peeled and cut into large dice
1 medium celery root (about 20 oz), also known as celeriac, trimmed, peeled, and cut into large dice
1 medium fennel bulb (about 12 oz), stalks trimmed, cored, and cut into large dice
1 medium turnip (about 7 oz), peeled and cut into large dice
1 tablespoon kosher salt, plus more as needed
6 cups (1 1/2 quarts) low-sodium chicken broth or vegetable broth
1 Tbsp freshly squeezed lemon juice, plus more as needed
1 tsp finely chopped fresh rosemary leaves
2 to 3 dried pequin chiles OR pinches of red pepper flakes (optional)
Heat the oil in a large pot or Dutch oven over medium heat until
shimmering. Add the onion and cook, stirring occasionally, until
softened, about 6 minutes.
Add the rest of the vegetables and the measured salt, stir to combine, and cover with a tight fitting lid. Cook, stirring every 5 minutes, until the vegetables begin to soften but still hold their shape, about 20 minutes total.
Increase the heat to medium high, add the broth, stir to combine, and
bring to a simmer. Reduce the heat to medium low and simmer uncovered,
stirring occasionally, until the vegetables are fork tender, about
10 minutes more.
Remove from the heat. Add the measured lemon juice, rosemary, and chiles or pepper flakes (if using) and stir to combine. Taste and season with additional salt and lemon juice as needed.
Nutrition From: www.caloriecount.about.com
Omitting kosher salt!
Serving Size: 378 g (378 g = 13.33 oz // 13.33 oz = 1.66 cups)
Nutrition per Serving:
170 Calories, 50 Calories from Fat, 5.5g Total Fat, 0.8g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 148mg Sodium, 28.1g Total Carbs,
5.6g Dietary Fiber, 6.8g Sugars, 4.5g Protein
Vitamin A 48% - Vitamin C 47% - Calcium 7% - Iron 12%
Nutrition Grade: A
Good points:
No cholesterol
High in dietary fiber
High in potassium
Very high in vitamin A
Very high in vitamin B6
Very high in vitamin C
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