Creamy Vegetable Soup features a variety of vegetables that have been roasted before being included in this creamy soup, along with a classic mix of Indian spices. The list of vegetables is long, but use the four or seven or whatever you have on hand. Always include a potato to help thicken the soup.

creamy vegetable soupPrep Time: 20 min
Cook Time: 45 min
Ready In: 70 min

Servings: 8

Ingredients
3 Garlic cloves, peeled and halved
1 Yellow Bell Pepper, seeded and cut in cut in 1½-inch pieces
1 large Broccoli spear, florets only (2 cups)
½ small Cauliflower, cut in 1½-inch florets, 2 to 3 cups
½ small Fennel Bulb, cut in 1-inch pieces
1 medium red-skin Potato, diced
2 large Shallots, quartered
1 medium Tomato, seeded and cut in 6 wedges
1 small Zucchini, cut in 1-inch pieces
1 small Acorn Squash, peeled, seeded and cut into 1½-inch pieces, about 3 cups
1 medium Carrot, cut in 1-inch pieces
1 tbsp Canola Oil
1 tsp Garam Masala or mixture of 1/2 tsp ground cinnamon plus 1/8 tsp each ground allspice, coriander and black pepper
2 cups Milk, reduced-fat (2%)
Salt and freshly ground Black Pepper
2 Plum Tomatoes, seeded and finely chopped, for garnish (optional)

Directions
Preheat the oven to 425 degrees F. Coat two baking sheets with cooking spray.
On one sheet, place the garlic, bell pepper, broccoli, cauliflower, fennel, potato, shallots, tomato and zucchini. Coat liberally with cooking spray, stir and spray again. Place the acorn squash and carrots on the second sheet and toss with the oil. Bake the vegetables 15 minutes. Stir and bake 10 minutes longer, or until slightly soft and lightly colored.
Transfer the vegetables to a large, deep saucepan. Add the spice mixture and 3 cups cold water. Bring to a boil, reduce the heat, cover and simmer until the vegetables are very soft, about 20 minutes. Add the milk. Transfer the mixture to a blender and purée until smooth. Season with salt and pepper. Serve hot or chilled, garnished with the chopped tomato (if using).

Tips & Notes
When the weather turns cold, soup is a great chill-chaser. For busy folks, soup is also a great time-saver. But no matter the weather or the time pressures, soup is an easy and efficient way to slip in extra servings of vegetables, whole grains, beans and lentils – the health-protective foods many of us don’t eat often enough.
Although nothing surpasses soup homemade from scratch, it doesn’t take much effort to create a soup that doesn’t have the excess salt or the thin, tinny taste of canned soups. Starting with a good quality store-bought broth that is fat-free and low in sodium, the addition of a handful of two or three frozen vegetables makes a standard vegetable soup. Add canned beans and cooked pasta, and you have minestrone or, with cooked lentils plus a little cinnamon and dill, a Greek-inspired soup. Chopped cabbage, canned tomatoes, frozen green beans, a carrot, a potato and a handful of old-fashioned rolled oats (or the top-grade steel-cut version) produce a hearty Irish meal that satisfies the soul and the stomach.
Soups are a great way to use up vegetables past their prime, either cut into chunks or puréed with broth in a blender. Leftover cooked foods – rice, chicken, oven-roasted veggies – can make a soup robust enough to qualify as a stew.

Nutritional Information Per Serving
Calories: 115
Total Fat: 3g
Saturated Fat: less than 1g
Carbohydrate: 19g
Protein: 5g
Dietary Fiber: 4g
Sodium: 57mg

Source: AICR

If you found this post delicious, please leave a comment on the page.

Print Friendly, PDF & Email

Filed under: Recipes for Diabetics

Like this post? Subscribe to my RSS feed and get loads more!