Sunday, October 24, 2010

Sunday Vegetable Soup

If my apartment wasn't 89 degrees right now, despite a box fan and an air conditioner fan running on high, I'd be eating this soup. I hope this post redeems me in some of your eyes.

This came about in a fit of laziness.  I had always been afraid of soups, or turned them into weird KITCHENFAILS!!!111!! so this was a pleasant surprise when it actually turned out well.  I made this with the veggies I had in the house, but you could substitute broccoli, cauliflower or even two mixed freezer bags.

3 cups fat free, low sodium, gluten free chicken or vegetable stock (I like Imagine brand)
1 cup skim milk
2 tablespoons smart balance spread
1 1/2 tablespoons corn starch
28 ounces diced tomatoes with liquids, if canned
2 bunches or about 4 cups chopped broccolette
1 cup finely diced onion
3 cloves of garlic, minced
4 wedges laughing cow light swiss spreadable cheese
2 tablespoons thyme
black pepper

Chop all your veggies.  Turn the heat on under a large sauce pot and measure out your tomatoes, seasonings and liquids so everything is ready to go. Add smart balance to the pot, stirring to melt evenly.  Whisk in corn starch, continuing to whisk until mixture (roux) is perfectly smooth and starting to brown slightly and bubble.  Slowly whisk in milk and stock until the mixture starts to bubble and steam.  Add chopped veggies, tomatoes, garlic and seasonings.  Stir and bring to strong simmer.  Add laughing cow.  Allow mixture to simmer on medium heat and reduce by at least a third.  Season more as needed.  Pinch of salt could be good too, but be wary that laughing cow wedges are high in sodium, which is why I omitted it.

The total will end up being 8 - 9 cups, 6 servings of 1 1/3 cups.

Each serving has 186 calories, 3.8 grams of fat (1.3 saturated), 10mg cholesterol, 274 mg sodium, 27g of carbohydrates, 4g of fiber, 12g of sugar and 12g of protein.


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