May 26, 2011

Curried Apple and Pear Soup

Making soup for lunches for the week has become the norm in our household every Monday. I know when the temperatures start to climb most people tend to not want a hot comforting bowl of soup. I am not one of those people. I can eat soup no matter the weather. In fact, my taste buds aren't the only thing backwards. I grow my hair out in the Summer and chop it off in the Winter. Bassackwards. I know.

I decided to try out another recipe from the Flat Belly Diet! Cookbook. Curried Apple and Pear Soup. This is a great vegetarian dish. The soup has a delicate heat but could be kicked up by using a hot curry powder instead. I wish I would have had some instead of the mild curry powder but the flavor was still amazing and my taste buds couldn't agree more.

The veggies (mirepoix) were sauteed in some olive oil until they became caramelized and then seasoned with the curry powder, ground cumin, and salt. Apples and pears were then simmered in vegetable broth and water until tender. Then into the food processor until smooth. Topped with Greek style yogurt and toasted almonds. The almonds provided a crunch to a velvety soup.

Makes 4 Servings (Serving size = 1 1/2 cup)

Stars of the Show:
  • 2 tbsp olive oil
  • 1 onion, chopped
  • 2 medium carrots, chopped
  • 1 celery rib, chopped
  • 2 tsp sugar
  • 2 tsp mild or hot curry powder - I used mild curry powder but think hot would have been better.
  • 1/2 tsp ground cumin
  • 1/2 tsp salt
  • 2 pears, peeled, cored and chopped
  • 2 Granny Smith apples, peeled, cored, and chopped
  • 2 cups low sodium vegetable broth
  • 2 cups water
  • 1/2 cup fat free Greek style yogurt
  • 1/2 cup sliced almonds, toasted
And Action:

Heat the oil in a large pot over medium heat. Add the onion, carrots, and celery and sprinkle with the sugar. Cook, stirring often, for 8 to 10 minutes or until tender and the onion is lightly golden and caramelized.

Add the curry powder, cumin, and salt. Cook and stir for 30 seconds or until fragrant.

Add the pears and apples and stir to coat. Add the broth and water, cover, and bring to a boil. Reduce the heat to low and simmer for 15 minutes or until the fruit is very tender.

Transfer the soup to a food processor fitted with a metal blade. Process until smooth.

Return the soup to the pot and warm through.

Ladle into 4 bowls and top each with 2 tbsp of the yogurt and 2 tbsp of the almonds.

Nutritional Information Per Serving:
MUFA: Almonds
Calories: 226
Protein: 6g
Carbohydrates: 23 g
Fat: 13 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 411 mg
Fiber: 5 g

3 comments:

Lisa said...

That soup looks wonderfully delicious.

Pretend Chef said...

Lisa - You can really taste each flavor in this soup. It's got a fantastic flavor. Yummy!

Anonymous said...

One of best soups I ever made

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