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23
SOUPS
Asparagus Leek Soup
This soup practically screams “Spring!”
when asparagus and leeks are abundant.
Makes about 7½ cups (1.8 L)
2
garlic cloves, peeled
2
medium leeks, white and light green parts only, cut into
1-inch (2.5 cm) pieces
2
tablespoons (30 ml) olive oil
1 to 1½ teaspoons (5 to 7.5 ml) kosher salt, to taste, divided
2
large bunches asparagus [about 2 to 2½ pounds (907 g
to 1.1 kg)], rough ends trimmed and cut into 2-inch (5 cm)
pieces (tips removed and reserved for garnish), optional
(see note in step 4)
1
large red potato [about 8 ounces (227 g)], peeled and
cut into ½-inch (1.25 cm) pieces, held in water to
prevent oxidation
¼
cup (60 ml) dry white wine or cognac
¼
teaspoon (1 ml) freshly ground black pepper
5
cups (1.25 L) vegetable or chicken broth, low sodium
(the more clear the broth, the greener the soup will be)
1
teaspoon (5 ml) fresh lemon juice
Crème fraîche for garnish
Chopped chives for garnish
1. Put the garlic into the chopping cup. Select High and process to chop,
about 2 to 3 seconds. Remove and reserve. Put the leeks into the
chopping cup and process on High until chopped, about 8 seconds.
2. Heat the olive oil in a small to medium stockpot set over medium heat.
Once hot, add the garlic and leeks with ¼ teaspoon (1 ml) of the salt;
stir until you hear a slight sizzle and then cover pot to sweat the leeks
for about 5 to 10 minutes, until they are very soft.
3. Add the asparagus, potato and ½ teaspoon (2.5 ml) of the salt to the
pan. Stir to coat all vegetables and sauté until soft, about 10 minutes.
Pour in white wine or cognac and stir until completely reduced. Add
remaining salt and pepper, and stir in the vegetable broth. Simmer,
partially covered, until all the vegetables are very tender, about 20 to
25 minutes.
4. While soup is simmering, steam the asparagus tips separately, about
5 to 8 minutes until crisp tender. Shock tips in ice water to maintain a
bright green colour. Once cool, slice tips thinly lengthwise for garnish.
(Note: This step is optional, but makes for a great presentation.)
5. Remove soup from heat. Select Medium and blend, using a gentle
up-and-down motion. Gradually increase to High until very smooth,
about 1½ minutes.
6. Stir in lemon juice. Taste and adjust seasonings as desired.
7. Serve immediately, garnishing with a dollop of crème fraîche, some
chopped chives and asparagus tips.
Nutritional information per serving [about 1 cup (>250 ml]): Calories 116 (31% from fat)
• carb. 15g • sugar 5g • pro. 5g • fat 4g • sat. fat 1g • chol. 0mg
• sod. 747mg • calc. 52mg • fiber 4g
Black Bean Soup
This soup gets its rich texture from not rinsing the beans;
the starchy liquid from the can is used to thicken the soup.
Makes about 6 cups (1.5 L)
2
garlic cloves, peeled
1
small onion, cut into ½-inch (1.25 cm) pieces
1
jalapeño, seeded and cut into ½-inch (1.25 cm) pieces
1
red bell pepper, cut into ½-inch (1.25 cm) pieces
1
tablespoon (15 ml) olive oil
1¼
teaspoons (6 ml) kosher salt, divided
1
bay leaf
1
teaspoon (5 ml) ground cumin
3
15-ounce (425 g) cans black beans, not drained
1
cup (250 ml) chicken broth, low sodium
1
teaspoon (5 ml) red wine vinegar
Crème fraîche or plain, full-fat yogurt for garnish
Cilantro for garnish
Tortilla chips for garnish
1. In 2 to 3 batches, put the garlic, onion, jalapeño and bell pepper into
the work bowl. Select High and pulse until finely chopped, about
8 to 10 times.
2. Heat the oil in a small to medium stockpot over medium heat. Once
the oil is hot, add the vegetables and sauté until soft, about 5 to
7 minutes.
3. Add ¾ teaspoon (3.75 ml) of the salt, bay leaf and cumin. Cook for
1 minute to toast the cumin.
4. Add the beans (with liquid from can) and the stock. Simmer, partially
covered, until all the ingredients are tender and the flavours have
melded together, about 20 to 25 minutes. Remove bay leaf.
5. Remove soup from the heat. Select Medium and blend, using a gentle
up-and-down motion. Gradually increase to High until very smooth,
about 1 minute. Add remaining salt and vinegar; blend an additional
10 to 15 seconds to incorporate.
6. Taste and adjust seasoning as desired.
7. Serve, garnishing with crème fraîche, cilantro and tortilla chips.
