Recipes — Soups
Soup Recipes from Lois Hart’s soup-making classes
Sweet Potato-Apple Soup
2 medium sweet potatoes, peeled, cut into 1/2′ pieces
1 sweet apple, peeled, cut into 1/2" pieces
1 medium onion, peeled and cut into pieces
2 cloves garlic, peeled, halved
3 Tbsp olive oil
Salt and pepper to taste
3-4 cups chicken or vegetable broth
1/2 to 3/4 cup fat-free sour cream, for serving (optional)
Preheat oven to 450°. Place sweet potatoes, apple onion and garlic in roasting pan. Toss with oil, season with salt & pepper. Roast, tossing once or twice until soft and onions are starting to brown, about 20-25 minutes.
Place 1/2 mixture in food processor, adding just enough broth to cover. Puree, pouring in more broth until soup is smooth and not too thick. Repeat with rest of mixture.
Warm, add optional sour cream and serve.
120 calories, 5 g fat (without sour cream) Recipe from Curves Magazine
A Berry Cold Soup
2 cups fresh or frozen blackberries or blueberries
2 – 6 oz cans frozen apple juice concentrate, thawed & undiluted
1/2 tsp ground cinnamon
dash of nutmeg (for blackberries) or cloves (for blueberries)
1/4 cup water
1 Tbsp cornstarch
1 tsp vanilla
Combine berries, apple juice concentrate, cinnamon and nutmeg (or cloves) in a large saucepan. Bring to a boil, stirring constantly. Reduce heat and simmer 5 minutes, stirring constantly.
Combine water and cornstarch, stirring until smooth. Add cornstarch mixture to berry mixture. Cook, stirring constantly, 1 minute or until thickened and bubbly. Remove from heat, stir in vanilla. Let cool, then cover and chill for 8 hours.
To serve, ladle soup into individual bowls. Can be served with Water Crackers.
129 calories per 1/2 cup, 0.5 g fat
Featured on KCTV Channel 5, Saturday, October 27th