Tuesday, January 22, 2008

Winter Vegetable Soup

Prep: 25 minutes
Cook: 35 minutes
Yield: 3 quarts

3 medium carrots, halved and thinly sliced
3/4 cup chopped celery
1 medium onion, chopped
2 green onions, thinly sliced
1 garlic clove, minced
1 tablespoon butter
1 tablespoon olive oil
7 cups reduced-sodium chicken broth or vegetable broth
3 cups cubed peeled potatoes
2 cups cubed peeled butternut squash
2 large tart apples, peeled and chopped
2 medium turnips, peeled and chopped
2 parsnips, peeled and sliced
1 bay leaf
1/2 teaspoon dried basil
1/4 teaspoon dried thyme
1/4 teaspoon pepper

In a Dutch oven over medium heat, cook and stir the carrots, celery, onions and garlic in butter and oil until tender.

Add the broth, potatoes, squash, apples, turnips, parsnips and bay leaf. Bring to a boil. Reduce heat; simmer, uncovered, for 20 minutes.

Stir in the basil, thyme and pepper; simmer 15 minutes longer or until vegetables are tender. Discard bay leaf before serving.

Tips and Tricks
I took a lot of liberties with this recipe, substituting a teaspoon of celery salt in place of the celery, omitting the bay leaf, turnips and parsnips, using Italian seasoning in place of the thyme, and cutting the amount of broth in half. I also used sodium-free bouillon granules in place of canned broth. While there is a lot of chopping to do in preparation for this soup, I used my Pampered Chef chopper for the carrots, garlic and onion and a really fantastic veggie peeler I got at Target to peel the apples and potatoes. I found the butternut squash to be difficult to work with. The flesh is very hard and the rind is thick. If you choose to chop and peel it raw, use a very sharp knife and be careful! Next time I make this soup, I will roast the squash first.
Make It Healthier
Use unsalted butter or trans-fat free spread. Use reduced sodium or sodium free broth.
How Kids Can Help
Use food chopper to chop carrots and onions. Measure broth and spices.

Nutrition Facts
1 cup equals 134 calories, 2 g fat (1 g saturated fat), 3 mg cholesterol, 404 mg sodium, 27 g carbohydrate, 5 g fiber, 4 g protein
Diabetic Exchanges
1-1/2 starch, 1 vegetable

1 comment:

Anonymous said...

Just a little tip I discovered when cooking turnip and butternut squash. Wrap medium turnip in paper towel and microwave on high for approximately 20-25 minutes. The peel slides off very easily and the turnip is almost cooked. Leave in longer to fully cook. The paper towel absorbs the wax used to preserve the turnip. This works for butternut squash also.