SOUP-ERSTAR
SOUP-ERFOODS!

If you haven't already read the January 2005 issue of Vegetarian Times, I urge you to snap on your pedometer and run right out and get it. Their cover story features simple, healthy, delicious diet foods, such as the two SuperFood soups below.

I make a variation on the Curried Spinach Soup, using yams instead of white potatoes, for the beta-carotene boost. You may want to experiment with ingredients by reviewing last issue's potato-head-to-head nutritional comparison.

If you want to keep your weight down, get the soup on. Previous studies have demonstrated that diners tend to consume fewer overall calories when they start with a bowl of soup. But now French researchers have found that women who ate soup regularly had more vitamin C, folic acid and beta-carotene in their diets than women who ate soup rarely or occasionally. So serve yourself some soup and say bon appetit to better health!


Sight-Saving Curried Spinach-Potato Soup

Serves 4

This soup packs a lot of flavor as well as a lot of eye-protective lutein. It's a favorite recipe because it goes together fast.

1 Tbs. olive oil
1 cup leeks, white and light green parts, chopped
1 Tbs. curry powder, or to taste
2 1⁄2 cups vegetable stock
2 small white potatoes, peeled, cut into 1⁄2-inch pieces (about 1 1⁄2 cups)
1 tsp. salt
4 cups packed (about 4 oz.) fresh baby spinach leaves
2 cups low-fat (1%) milk
Freshly ground black pepper to taste
Plain nonfat yogurt, to garnish, optional

1. Heat oil in large saucepan over medium heat. Add leeks and 1 Tbs. water and cook, stirring often, until tender, about 5 minutes. Add curry powder and stir 30 seconds. Add stock, potatoes and salt, bring to a boil. Reduce heat to low, cover and cook until potatoes are tender, about 10 minutes. Stir in spinach and cook until just wilted, about 1 minute. Cool slightly.

2. Puree soup in blender until almost smooth; work in batches if necessary. Return soup to saucepan. Add milk and cook over medium-low heat. Season to taste with salt and pepper.

3. Ladle soup into 4 bowls. Garnish with swirl of yogurt, if desired, and serve.

PER SERVING: 160 CAL; 6 G PROT; 5 G TOTAL FAT (1.5 G SAT. FAT); 25 G CARB; 5 MG CHOL; 930 MG SOD; 3 G FIBER; 8 G SUGARS


Cancer-Fighting Roasted Tomato and Red Bell Pepper Soup

Serves 4

This vibrant soup has a satisfying, long-simmered taste, and it's loaded with cancer-combating lycopene. Roasting the tomatoes, peppers, onions and garlic intensifies their flavor. You can puree them into a rich, creamy broth or leave the consistency a little chunky. The recipe can be doubled easily; refrigerate or freeze half for another time.

2 1⁄4 lb. ripe tomatoes, halved lengthwise
2 large red bell peppers, quartered, seeded
1 onion, cut into thin wedges
4 large cloves garlic, peeled
2 Tbs. extra virgin olive oil
Salt and freshly ground black pepper to taste
2 Tbs. chopped fresh basil
1 tsp. fresh thyme leaves or 1⁄2 tsp. dried thyme
2 cups vegetable stock or water

1. Preheat oven to 450 F.

2. Arrange tomatoes, flesh side up, bell peppers, onion and garlic on large baking sheet. Drizzle oil over; sprinkle generously with salt and pepper. Roast until brown and tender, turning peppers and onion occasionally, about 40 minutes. Remove from oven; let cool.

3. Transfer vegetables and any juices to food processor. Add basil and thyme leaves. Puree soup in food processor or blender, gradually adding enough stock to thin soup to desired consistency.

4. Return soup to pan, and heat through, stirring occasionally. Serve hot.

PER SERVING: 150 CAL; 4 G PROT; 7 G TOTAL FAT (1 G SAT. FAT); 21 G CARB; 0 MG CHOL; 210 MG SOD; 5 G FIBER; 12 G SUGARS

Recipes by Kathy Farrell-Kingsley (Vegetarian Times, January 2005).
Photo by Jacqueline Hopkins.
Reprinted with permission.