lowfat creamy and spicy potato garlic soup

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Creamy and Spicy Potato Soup - Lowfat

 

Recipe By :Sue Kreitzman, Low-Fat Vegetarian Cookbook

Serving Size : 8 Preparation Time :0:00

Categories : Soups

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 1/2 tablespoons sesame seeds

1 tablespoon fennel seeds

1 teaspoon cumin seeds

1 whole garlic bulb (head)

3 medium onions -- sliced as directed

5 cups vegetable stock

6 medium potatoes -- peeled and quartered

salt and pepper

1 large red bell pepper -- cored, coarsely chopped

1 pound corn kernels

1 14 ounce can chopped Italian-style plum tomatoes

1 tablespoon fresh lime juice

GARNISH:

3 red bell peppers -- grilled or roasted

1 teaspoon or a dab of honey or brown sugar

1 dash tabasco sauce

 

PREPS: Halve the onions, and slice into thin half moons.

 

1. Put all the seeds in a heavy-bottomed saucepan, and heat gently for about 1

minute or until lightly toasted and fragrant, stirring constantly.

 

2. Separate the head of garlic into cloves. Hit each clove lightly to loosen the

skin, then remove and discard skin.

 

3. Put onions and garlic into saucepan with seeds. Pour in 1 cup stock, cover

and bring to the boil, then reduce the heat and simmer briskly for 5 minutes.

Uncover and continue to cook over moderate heat, stirring occasionally, for 5 to

10 minutes or until the onions are tender and the stock has almost cooked away.

 

4. Add potatoes, stir and cook for 2 to 3 minutes more.

 

5. Stir in the remaining ingredients except the garnish and simmer partially

covered for 30 minutes or until the potatoes are very tender. skim off the foam

occasionally as it cooks. Leave to cool slightly.

 

6. Puree the mixture and push puree through a sieve.

 

7. Make garnish: puree the grilled or roasted peppers and season with either

honey or brown sugar and tabasco sauce to taste.

 

8. To serve, reheat the soup and adjust the seasonings, then pour into warmed

soup bowls and garnish with a swirl of the puree.

 

Source:

" Crossing Press 1994 "

S(Email from):

" Hanneman 2001-04 "

Yield:

" 8 cups "

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Per Serving (excluding unknown items): 196 Calories; 2g Fat (9.8% calories from

fat); 6g Protein; 43g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 643mg

Sodium. Exchanges: 2 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat;

0 Other Carbohydrates.

 

NOTES : Easy to make a large quantity and freeze individual portions.

 

Nutr. Assoc. : 0 0 491 3506 0 5846 0 0 0 0 0 0 0 0 731 0

 

 

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