Autumn Vegetable Soup
This is a good opportunity to experiment with some of those fringe vegetables you may have been reluctant to try. Consider using slices of turnip, rutabaga, kohlrabi, parsnip or sunchoke.
- 2 Tablespoons Vegetable Broth,
or vegetable oil
- 1 1/2 cups chopped (about 2) leeks
- 1 1/2 cups quartered Brussels sprouts
- 1 large carrot, chopped
- 1 celery stalk, chopped
- 1 large potato, chopped
- 1 cup acorn squash, peeled, chopped
(or butternut, pumpkin, sweet potato)
- 3/4 teaspoon salt, to taste
- fresh ground black pepper, to taste
- cayenne pepper, to taste
- 2 cloves minced garlic
- 3 cups Vegetable Broth, or water
- 1 cup (packed) chopped Swiss chard or
- 1 firm, peeled and chopped large tomato
- 1 chopped sweet red or green bell pepper
- 1 1/2 teaspoons dried dill weed
- 1/2 teaspoon marjoram
- 1/2 teaspoon dried basil
- 2 teaspoons soy sauce, or to taste
- 1 Tablespoon fresh lemon juice
- 1/2 cup nonfat sour cream, or nonfat yogurt
- dry roasted sunflower seeds, for garnish
- fresh parsley, minced for garnish
In a dutch oven, cook the first 11 ingredients (everything through the garlic) over medium heat, covered, for 10 to 15 minutes; stirring intermittently.
Add stock or water. Bring to a boil, lower to a simmer. Cover and let it cook slowly until everything is tender, another 15 to 20 minutes.
Add swiss chard or greens, tomato chunks, and chopped bell pepper. Simmer about 5 more minutes.
Add herbs, soy sauce, and lemon juice and contimue to simmer another 3 to 5 minutes.
Serve in bowl and stir in 1 or 2 TBS sour cream or yogurt in each bowl. Garnish each bowlful with a sprinkle of sunflower seeds and parsley
Peeling Tomatoes: Cut out the stem; plop tomatoes into boiling water for about 1 minute; remove from water with a slotted spoon and immediately drop into a bowl of cold water and ice cubes (to stop the cooking process); peel should practically slide off easily with the help of a paring knife.
About leeks: Choose those with crisp, brightly colored leaves and an unblemished white portion. Avoid any with withered or yellow-spotted leaves. The smaller the leek, the more tender it will be. Refrigerate leeks in a plastic bag up to 5 days. Before using, trim rootlets and the darkest portion of the green tops (the whole leek is edible, but the darker green portions have a stronger, less pleasant flavor). Slit the leeks from top to bottom and wash thoroughly to remove all the dirt trapped between the leaf layers.
Amount Per Serving:
Calories 158 - Calories from Fat 6
Percent Total Calories From: Fat 4%, Protein 11%, Carbohydrate 85%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 1678mg, Total Carbohydrate 34g, Dietary Fiber 3g, Protein 4g, Vitamin A 7028 units, Vitamin C 84 units, Calcium 0 units, Iron 3 units