I need some T&T cold soup recipes that are low calorie and low salt for

Rec: Cold Roasted Garlic Soup

From Arthur Shwartz's Soup Suppers

Cold Roasted Garlic Soup

makes 6-1/2 cups, serving about 4

Ingredients:

2 cups garlic cloves (about 3 large heads)
1-1/2 tbsp. vegetable or light olive oil
2 medium potatoes, diced (about 3 cups)
2 cups sliced leeks (white only)
4 cups light chicken broth (1/2 canned, 1/2 water)
1/2 cup heavy cream
finely chopped parsley or dill

Directions:

1. Preheat the oven to 325 degrees F.
2. Measure out the garlic & pour on the oil while the garlic is still in the measuring cup. Spread out oile-coated garlic on a baking pan & bake in the oven for 25 minutes, until garlic is tender. When cool enough to handle, peel the garlic and discard the skins.
3. In a 3-quart saucepan, combine the potatoes, leeks, and broth. Bring to a boil and cook 20 minutes.
4. Add the roasted garlic and puree the whole mixutre in a food mill, blender, or with an immersion blender.
5. Stir in the cream & chill well.
6. Serve, sprinkled with parsley or dill.

Note: Advance Preparation - Can be kept refrigerated for up to 1 week. Do not freeze.

 
You are a dream! These two sound interesting...

Chilled Carrot and Squash Soup

Carrot Quinoa Soup

 
Rec: Cream of Leek, Herb & Garden Lettuce Soup

From Crescent Dragonwagon's Dairy Hollow House Soup & Bread

Cream of Leek, Herb & Garden Lettuce Soup

Ingredients:

6 cups chicken or vegetable stock
1/4 cup long-grain white rice
2 Tbsp. mild vegetable oil such as corn or peanut
3 leeks, white part and 3 inches green, split open lengthwise, well washed & chopped
1 rib celery with leaves, sliced
1 medium carrot, peeled, halved lengthwise, then thinly sliced crosswise
2-3 cups lightly packed assorted lettuces or other salad greens, sliced into ribbons
1/2 cup lightly packed fresh Italian (flat-leaf) parsley leaves, finely chopped
1/2 cup lightly packed mixture of fresh herb leaves such as sorrel, tarragon, thyme, oregano, rosemary (go light), and sage (go light) - anything but dill, finely chopped
1/4 cup lightly packed fresh basil leaves, finely chopped
1 cup evaporated skim milk or yogurt
1 tbsp. all-purpose flour
1 tsp. sugar or honey, to taste
freshly grated nutmeg, to taste
salt & freshly ground pepper, to taste

Directions:

1. In a heavy soup pot, bring the stock to a boil. Add the rice, turn down the heat to medium low, and let simmer, covered until quite soft, about 30 minutes.

2. Meanwhile, add the oil to a 10-inch skillet over medium heat. Add the leeks & saute until softened, about 3-1/2 mins. Add the celery & carrot and saute 3 minutes more. Add the salad greens & herbs, cover the skillet, and let them sweat until wilted, 1-2 mins. Lift the cover & remove from the heat. Let vegetables cool slightly before proceeding.

3. Strain the stock, reserving both the rice & the stock. Transfer the rice to a food process & return the stock to the pot. Add half the cooked vegetables & herbs, the milk, flour & honey to the food processor; puree until smooth. Stir the puree & the whole vegetables into the stock. Simmer, stirring frequently, until slightly thickened & free of any raw flour taste, about 10 minutes. Season with nutmeg, salt & pepper. Chill deeply.

Authors Note: Can sub 2 lb fresh spinach or two boxes frozen spinach for greens & herbs.

 
Rec: Chilled Corn Chowder w/Dill & Scallions

From Crescent Dragonwagon's Dairy Hollow House Soup & Bread

Chilled Corn Chowder w/Dill & Scallions

Ingredients:
2 cups cooked corn kernels
1 bunch scallions, white & 2 inches of green, sliced
juice of 1/2 lime or lemon
2 tsp. fresh dill leaves
salt & freshly ground black pepper to taste
1 quart Bulgarian-style buttermilk or plain yogurt
small fresh dill sprigs for garnish

Directions:
In a food processor, puree the corn, scallions, lime juice, dill, salt, and pepper until smooth. Add 1 cup buttermilk or yogurt and process until blended. Transfer the mixture to a bowl and whisk in the remaining buttermilk or yogurt. Chill deeply. Garnish with dill sprigs.

 
Rec: Chilled Tomato Soup with Basil and Buttermilk

From Crescent Dragonwagon's Dairy Hollow House Soup & Bread

Chilled Tomato Soup with Basil and Buttermilk

Ingredients:
6 ripe garden tomatoes, coarsely chopped
1/4 cup lightly packed fresh basil leaves
1 clove garlic, peeled & coarsely chopped
salt & freshly-ground black pepper, to taste
1 cup Bulgarian-style buttermilk or plain yogurt
sugar or lemon juice if needed
sliced scallions, for garnish

Directions:
In a food processor, puree the tomatoes, basil, garlic, salt & pepper until smooth. For absolute smoothness, put the puree through a food mill, fine sieve, or power strainer. Stir in the buttermilk or yogurt & taste for seasoning. You may wish to add a few drops of lemon juice or a touch of sugar. Chill deeply, garnished with scallions.

Variation: Can add minced onion, minced green and red bell peppers, chopped tomatoes and diced cucumber as desired.

Author's note: Use only best-quality Bulgarian buttermilk or sub yogurt.

 
Rec: Zucchini-Pepper Soup

From Anna Pump's Loaves & Fishes Cookbook

Zucchini-Pepper Soup

Ingredients:
4 small zucchini, cut into 1/2 inch pieces
2 green peppers, seeded & coarsely chopped
1-1/2 cups peeled & coarsely chopped onion
4 cups chicken stock
1-1/2 cups sour cream
4 sprigs chopped parsley, leaves only
1 tsp. salt
1/2 tsp. ground black pepper

Garnish:
1 small zucchini, thinly sliced
1/2 cup sour cream
8 sprigs dill

Directions:

Place the zucchini, peppers, onion & chicken stock in a saucepan & bring to a boil. Reduce the heat & allow it to simmer for 15 mins. Remove from the heat & let cool for 15 mins.

Pour half the soup mixture & half the sour cream into the bowl of a food processor fitted with the metal blade. Add the parsley, salt & pepper. Whirl until smooth. Add the rest of the ingredients & process until smooth.

If serving chilled, refrigerate for at least 4 hours after it has been pureed.

Serve in bowls with a slice of zucchini topped with a dollop of sour cream & decorated with a sprig of dill.

Yield: 8 servings
Prep time: 50 mins + chilling

 
Rec: Summer Tomato Soup

From Anna Pump's Loaves & Fishes Cookbook

Summer Tomato Soup

Ingredients:

2 tbsp. safflower oil
2 cups peeled & chopped onion
1 clove garlic, peeled & minced
3 cups chicken stock
3 cups peeled & chopped fresh tomatoes or 3 cups canned crushed tomatoes
1 tsp salt
1/4 tsp ground black pepper
1/4 tsp allspice
1-1/2 cups orange juice
rind 1 orange, grated
1/4 cup heavy cream
strips of orange zest (for garnish)

Directions:
Heat the safflower oil in a large soup pot. Add the onion & saute over low heat until it becomes transparent. Add the garlic, chicken stock, tomatoes, salt, pepper, and allspice & simmer for 12 minutes. Let cool slightly.

Puree half the soup in the bowl of a food processor fitted with the metal blade & pour into a serving bowl. Repeat with the other half.

Add the orange juice, rind & cream to the bowl of soup. Chill for at least 4 hours. Garsnish with orange zest strips.

yield: 6 servings
Prep time: 40 minutes + chilling

 
Rec: Chilled Carrot & Summer Squash Soup

From Prevention's Simple Summer Meals

Chilled Carrot & Summer Squash Soup

Ingredients:
2 cups sliced carrots
3 cups reduced-sodium chicken broth
1/4 cup chopped red onion
1 clove garlic
3/4 tsp ground cumin
1/2 tsp salt
1/4 tsp ground coriander
1/4 tsp black pepper
1 large yellow summer squash, chopped
3/4 cup low-fat plain yogurt

fresh chives, cut 1/4" lengthwise (garnish)

Directions:
1. In large saucepan, combine carrots & broth. Cover & bring to a boil. Lower heat to medium and simmer until carrots begin to soften, about 7 minutes.

2. Add onion, garlic, cumin, salt, coriander, pepper, and all but 4 tbsp. of squash. Cover, raise heat to high, and bring to a boil. Reduce heat to low and simmer, covered, until vegetables are very tender and flavors are blended, 15 to 20 mins.

3. In food processor or blender or with a hand-blender, puree soup until smooth. Pour into bowl, cover, and chill 1 hour.

4. Stir yogurt into soup until combined. Divide into 4 bowls & garnish each with a tablespoon of reserved squash & chives.

Makes 4 servings
prep: 12 mins. + chilling
Total 1 hour 39 mins.

Per serving: 104 cal, 2 g fat, .8 g saturated fat, 425 mg sodium.

 
Well, I'm a very lucky girl aren't I? Thanks for so many great sounding

soups to try. He won't be bored will he? ;o) Thanks everyone!

 
this one is just fascinating me. do you ever put it in the blender so it's a smooth soup?

 
Wouldn't a way to thicken but lighten a cold soup be using some tapioca or sago...we

use that in South Africa for chicken pies and in some soups and stews.

 
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