Lowfat: 2 Soups

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* Exported from MasterCook II *

 

Pumpkin Soup - NVC

 

Recipe By : New Vegetarian Cuisine/ Prevention Mag

Serving Size : 4 Preparation Time :0:10

Categories : Holidays Lowfat

Soups

 

Amount Measure Ingredient -- Preparation Method

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2 medium baking potatoes, peeled -- cut into 2 " pieces

1 cup buttermilk

1 tablespoon margarine

2 cups canned pumpkin

2 tablespoons chunky peanut butter

2 cups low-sodium vegetable stock

1 1/2 cups skim milk

1/4 teaspoon ground cinnamon

1/8 teaspoon grated nutmeg

2 teaspoons lemon juice

 

1. Place the potatoes in a 2-quart saucepan; add cold water to cover.

Bring to a boil over medium-high heat. Reduce the heat to low; cover

and simmer for 15 to 20 minutes, or until fork tender. Drain well.

 

2. Transfer the potatoes to a blender. Add the buttermilk and process

until smooth.

 

3. In a 3-quart saucepan over medium heat, melt the margarine. Stir

in the potato mixture, pumpkin and peanut butter; mix until smooth.

Stir in the stock, milk, cinnamon and nutmeg; cook, stirring

frequently, for 4 to 5 minutes, or until heated through. Remove from

the heat and stir in the lemon juice.

 

Per serv: 246 cals, 8.7 g fat (30% of cals), 4.5 g fiber, 4 mg chol,

236 mg sod

 

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NOTES : This smooth soup is rich in fiber and beta-carotene, both

nutrients essential for good health. I like to serve pumpkin soup on

Thanksgiving and garnish it with extra chopped peanuts. But you

needn't reserve this bisquelike blend for special occasions.

 

* Exported from MasterCook II *

 

Black Bean & Spinach Soup

 

Recipe By : New Vegetarian Cuisine: Prevention Mag

Serving Size : 4 Preparation Time :0:10

Categories : Lowfat Soups

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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1 cup dried black beans -- soaked overnight

8 cups low-sodium vegetable stock

1 cup chopped leeks (white part only)

2 bay leaves

1 tablespoon margarine

1 tablespoon unbleached flour

2 tablespoons cider vinegar

1 teaspoon brown sugar or 1/2 tsp honey

1/2 teaspoon dry mustard

10 ounces frozen chopped spinach, thawed -- squeezed dry

1 cup seeded and chopped tomatoes

 

1. Drain the beans and place them in a 3-quart saucepan. Add the

stock, leeks, and bay leaves. Bring to a boil over medium-high heat,

then reduce the heat to medium-low. Simmer for 1 1/2 to 2 hours, or

until the beans are tender. Discard the bay leaves.

 

2. Working in batches, transfer the mixture to a blender and process

until smooth. Return the mixture to the pan.

 

3. In a 1-quart saucepan over medium heat, melt the margarine. Stir

in the flour and cook for 1 minute. Add the viengar, sugar or honey

and mustard. Scrape the mixture into the pan with the beans. Cook,

stirring frequently, for 4 to 5 minutes, or until the soup thickens

slightly.

 

4. Stir in the spinach. Cook for 1 to 2 minutes to heat through.

Serve sprinkled with the tomatoes.

 

Per serv: 290 cals, 5.6 g fat (17% of cals), 10 g fiber, 0 mg chol,

199 mg sod

 

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NOTES : The pureed beans give this soup an unusual color. I like to

top the soup with dollops of nonfat sour cream.