THE Premier Low-Carb store .. .. AND Meeting Place

Monday, March 26, 2012

Tons of Cream of Veggie Soups - Take your Pick! (GF)


CREAM OF VEGGIE SOUPS

  Try the variations that appeal to you. You can change it up a bit and stir in some shredded cheese and diced, cooked chicken or ham and see the helpful hints for more ideas.  The above is cream of broccoli soup.  Did you know broccoli is good for you?  Did you know that stomach ulcers can be prevented by eating broccoli?  My sons would not eat broccoli growing up, but now they eat many veggies they would not touch before, including broccoli; so there is always hope!  LOL  I was not the kind of mother to force them to eat anything that they didn't want to eat.

2 cups raw cauliflower, cooked soft (500 mL)
  (a little more is fine too)
2 cups Chicken Broth, page___ (500 mL)
1 tsp Thickening Agent, or use xanthan gum (maybe a titch less) (2 mL)
1/4  tsp white pepper (1 mL)
11/4  cups water (300 mL)
1/2  cup whipping cream (125 mL)
1 tbsp butter (15 mL)
Ground black pepper, to taste (optional)

In blender, combine cauliflower, 3/4 cup (175 mL) Chicken Broth, page___, xanthan gum and white pepper.  Blend until smooth.   

In medium saucepan, combine cauliflower mixture, water and whipping cream.  Add butter and bring to boil, stirring until thickened and smooth.  Serve with freshly ground black pepper and a little shredded Cheddar cheese, if desired.

Variations: (Use white pepper to taste when other spices are indicated)
Broccoli (2.8 g Carbs); Asparagus, use 1/2 tsp (2 mL) finely shredded lemon peel and 1/8 tsp (0.5 mL) nutmeg, if desired (3.6 g Carbs); Onion, use 11/2 cups (375 mL) and 1 clove garlic, crushed (5.9 g Carbs);  Pea, use 1 cup (250 mL) and 2 tsp (10 mL) snipped mint or 1/4 tsp (1 mL) dried sage, if desired (6.7 g Carbs);  Celery, use 1/4 tsp (1 mL) dried basil (2.8 g Carbs);  Zucchini, use 1/8 tsp (0.5 mL) ground nutmeg (2.7 g Carbs);  Spinach, use 10 oz (300 g) frozen and 1/8 tsp (0.5 mL) dried tarragon, crushed (3.4 g Carbs);  *Mushroom, use 4 cups (1 L) and 1 tbsp (15 mL) dried parsley (3.8 g Carbs);  Green Beans (5.7 g Carbs);  Carrot, use 1 cup (250 mL), 1 tsp (5 mL) dried parsley, 1/4 tsp (1 mL) dried basil and 1/8 tsp (0.5 mL) white pepper (6.9 g Carbs); Curried Cauliflower, as above and use 1/2 tsp (2 mL) curry powder.  (3.1 g Carbs)

Helpful Hints:  For less spicy soup, reduce white pepper to 1/8 tsp (0.5 mL).  Cook (saut√© in butter, boil or steam) all vegetables before blending. *For Mushroom Soup, blend 3 cups (750 mL) cooked mushrooms and stir 1 cup (250 mL) chopped mushrooms into soup (see variations).  It is possible to make a little more of the vegetable required for this soup recipe and stir it in when the soup is made for some nice chunks and for those doing moderate carbs, stirring in some cooked quinoa could be nice too.

Analysis for Cream of Cauliflower Soup:

Yield:  4 servings

1 serving
129.4 calories
1.7 g protein
12.6 g fat
2.9 g carbs

No comments: