24
25
Nutritional information per serving [1 cup (250 ml)]: Calories 288 (13% from fat)
• carb. 47g • sugar 2g • pro. 18g • fat 4g • sat. fat 1g • chol. 0mg
• sod. 589mg • calc. 63mg • fiber 17g
Carrot Ginger Soup
A small amount of ginger goes a long way in this naturally sweet soup.
Increase the amount for an even bigger kick.
Makes about 6½ cups (1.625 L)
1
small onion, cut into ½-inch (1.25 cm) pieces
1
garlic clove, peeled
1-inch (2.5 cm) piece fresh ginger, peeled and cut in half
2
tablespoons (30 ml) unsalted butter or olive oil
1
teaspoon (5 ml) kosher salt, divided
1
pound (454 g) carrots, peeled and cut into ½-inch (1.25 cm)
slices
¼
teaspoon (1 ml) ground cinnamon
1
/
8
teaspoon (0.5 ml) ground allspice
Pinch freshly ground nutmeg
1
thyme sprig
5
cups (1.25 L) chicken broth, low sodium
1. In 2 batches, put the onion, garlic and ginger into the chopping
cup. Select High and pulse until finely chopped, about 5 to 6 times.
Reserve.
2. Heat the butter or olive oil in a small to medium stockpot set over
medium heat. Once the butter or olive oil is hot, add the onion, garlic,
ginger and ¼ teaspoon (1 ml) of the salt. Cook until soft and fragrant,
about 5 minutes.
3. Add the carrots, remaining salt, spices and thyme sprig to the skillet;
stir to coat ingredients and cook until carrots are slightly tender, about
8 minutes. Add broth and simmer until all the vegetables are very
tender and the flavors have melded together, about 20 to 25 minutes.
Remove thyme sprig.
4. Remove soup from heat. Select Medium and blend, using a gentle
up-and-down motion. Gradually increase to High until very smooth,
about 1 minute.
5. Taste and adjust seasoning as desired.
Nutritional information per serving [about 1 cup (250 ml)]: Calories 133 (44% from fat)
• carb. 10g • sugar 4 g • pro. 4g • fat 5g • sat. fat 1g • chol. 0mg
• sod. 871mg • calc. 47mg • fiber 2g
Cauliflower Soup
Let this soup warm you up on a cold, winter afternoon.
It is so easy to prepare with your hand blender.
Makes 6 cups (1.5 L)
1
tablespoon (15 ml) olive oil
1
medium leek, white and light green parts only, thinly sliced
1
medium head cauliflower, about 2½ pounds (1.1 kg),
cut into florets
1½
teaspoons (7.5 ml) kosher salt, divided
¼
teaspoon (1 ml) freshly ground pepper
¼
teaspoon (1 ml) caraway seeds
4
cups (1 L) vegetable broth
1. Heat the olive oil in a medium stockpot set over medium heat. Once
warm, add the leeks and gently sauté until soft and fragrant, about
5 minutes, being careful that they do not pick up any color.
2. Add the florets and 1 teaspoon (5 ml) of the salt, pepper and caraway
seeds. Stir and gently sauté for an additional couple of minutes. Add
the broth and remaining salt, and simmer, partially covered, until the
cauliflower is very tender, about 20 to 25 minutes.
3. Remove soup from heat. Select Medium and blend, using a gentle
up-and-down motion. Gradually increase to High until very smooth,
about 1 to 2 minutes. If the soup seems too thick, add additional stock
or water until desired consistency is achieved.
4. Taste and adjust seasoning as desired.
Nutritional information per serving [about 1 cup (250 ml)]: Calories 76 (30% from fat)
• carb. 10g • sugar 4g • pro. 4g • fat 3g • sat. fat 0g • chol. 0mg
• sod. 991mg • calc. 53mg • fiber 4g
Creamy Tomato Soup
This childhood classic is pure comfort food.
Makes about 6½ cups (1.5 L)
1
onion, cut into ½-inch (1.25 cm) pieces
2
garlic cloves, peeled
1
celery stalk, cut into ½-inch (1.25 cm) pieces
1
small carrot, peeled and cut into ½-inch (1.25 cm) pieces
1
tablespoon (15 ml) olive oil
2
tablespoons (30 ml) unsalted butter
¾
teaspoon (3.75 ml) kosher salt, divided
1
teaspoon (5 ml) fresh thyme leaves
2
tablespoons (30 ml) tomato paste
1
can [793 g (28-ounce)] whole, peeled plum tomatoes
