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Green Pea Soup
This soup is bright, light and fresh.
It is wonderful served hot or cold.
Makes about 8 cups
3 tablespoons extra virgin olive oil
3 garlic cloves, crushed
1 medium leek, trimmed, halved and chopped
1 teaspoon sea or kosher salt, divided
¾ teaspoon freshly ground black pepper, divided
1
⁄
3
cup white wine
3 to 4 cups vegetable stock, hot
2 pounds (about 5 cups) frozen peas, divided
1
⁄
3
cup chopped fresh parsley
1 cup half-and-half
3 tablespoons fresh lemon juice
Heat olive oil in a large saucepan over low heat. Add the garlic and leek
and a pinch each of the salt and pepper; sauté for about 10 minutes, or
until vegetables are softened and fragrant. Add the wine and raise the heat
to medium. Reduce the wine until it is almost completely evaporated. Add
the vegetable stock, half the peas, and the reserved salt and pepper. Bring
mixture to a boil. Reduce heat and simmer, covered, until peas are tender,
about 5 minutes. Add remaining peas and simmer for an additional 2 to 3
minutes. Stir in parsley, half-and-half and lemon juice.
Using the Cuisinart
®
Cordless Hand Blender, blend, using an up-and-down
motion, until ingredients are smooth and completely combined. Be sure to
keep the metal blade completely submerged while blending.
Taste and adjust seasoning accordingly.
Nutritional information per serving (1 cup):
Calories 180 (43% from fat) • carb. 18g • pro. 7g • fat 9g
sat. fat 3g • chol. 10mg • sod. 660mg • calc. 75mg • fiber 4g
Roasted Parsnip and Apple Soup
Makes about 10 cups
3½ tablespoons extra virgin olive oil, divided
2½ pounds parsnips, cut into 1-inch rounds
¼ teaspoon sea or kosher salt
2 small shallots, minced (about 1 cup)
2 medium apples, peeled and cut into 1-inch pieces
¼ cup white wine
5 cups vegetable stock, hot
1 cup reduced-fat milk
Preheat oven to 400°F.
In a mixing bowl, toss together 1½ tablespoons olive oil, parsnips, and
salt. Place on a foil-lined baking tray, roast for 30 to 35 minutes, or until
parsnips are tender and golden, being sure not to brown them too much.
While the parsnips are roasting, heat the remaining olive oil in a large
saucepan over medium-low heat. Add the shallots and cook for about 3
minutes, or until softened and translucent. Add the apples; cover and cook
until apples are softened, about 8 minutes. Stir in roasted parsnips and add
wine. Raise heat to medium and reduce wine until it is almost completely
evaporated. Add the stock and bring to a boil. Reduce heat and let simmer
for about 5 to 8 minutes, or until all vegetables are tender.
Stir in the milk using the Cuisinart
®
Cordless Hand Blender, blend, using
an up-and-down motion, until ingredients are smooth and completely
combined. Be sure to keep the metal blade completely submerged while
blending.
Taste and adjust seasoning accordingly.
Note: This soup is very thick, so add more stock if a thinner consistency is
desired.
Nutritional information per serving (1 cup):
Calories 120 (40% from fat) • carb. 16g • pro. 2g • fat 6g
sat. fat 1g • chol. 5mg • sod. 360mg • calc. 59mg • fiber 2g
Lightened Broccoli and Potato Soup
This soup is a delicious and healthy substitute
to other cream soups.
Makes about 10 cups
2½ tablespoons extra virgin olive oil
2 garlic cloves, chopped
½ medium onion, chopped
1¾ teaspoons sea or kosher salt, divided
1 teaspoon freshly ground black pepper
2 pounds broccoli, stems cut into ½-inch pieces, florets
separated