October 10th, 2010 // 10:02 pm @ admin
Many years ago, whilst serving as the General Manager of the Royal Ascot Hotel I created what we then called the Farmhouse Vegetable Soup with Cream. It was very popular! Since then I’ve continuously upgraded this idea (see F.A.B.I.S. on Page 00). Here is the best to date, but that isn’t the end of it. There’s always yours from where you live . . . or visit?
|1 Tablespoon||OLIVE OIL|
|2 cups||CHOPPED YELLOW ONION|
|1 large clove||GARLIC, crushed|
|1½ -pounds||680 g||SWEET POTATOES, roughly chopped|
|1½ -pounds||680 g||CARROTS, roughly chopped|
|1 tablespoon||HERBS OF PROVENCE|
|2½ cups||LOW SODIUM VEGETABLE STOCK (see page 000)|
|1 cup||PLAIN SOYMILK|
|¼ cup||FAT FREE HALF AND HALF|
Before you cook:
Wash all vegetables and drain dry. Roughly chop onion, carrots, sweet potato. Crush garlic. Measure the rest.
- Heat a medium size saucepan on medium heat. Add oil.
- Add onions and fry for 10 minutes to color.
- Add the garlic and fry for 1 minute. Stir in the carrots, sweet potatoes, and herbs. Season with salt and fry together for 10 minutes.
- Pour in vegetable stock and bring to the boil. Cover and cook at a slow boil for 30 minutes.
- Purée in a blender adding the plain soy milk. Season to taste with salt and pepper. Garnish with chopped parsley and serve half and half on the side if you are using it. Each cup has 3 to 4 servings of vegetables!
Per serving: 231 calories; 6 g protein; 46 g carbohydrates; 3 g fat; 0 g saturated fat; 0% calories from saturated fats; 487 mg sodium; 82 mg calcium; 2 mg iron; 5676 RE Vitamin A; 44 mg Vitamin C; 2 mg Vitamin E; 8 g fiber
SPECIAL HELPS (nutrition, storage, food safety, cooking tips)
Nutrition Page 00 #00.
AT A GLANCE (For skilled cooks in a hurry.)
Wash vegetables, peel and chop roughly – crush garlic – medium saucepan heat oil sauté onions 10 minutes. Add garlic – stir – add carrots, sweet potato – sauté 10 minutes. Add stock, herbs, salt – boil 30 minutes. Blend until smooth – add soymilk. Serve half & half on the side.