Magazine article Sunset

Chilled Soups Temper Hot Days

Magazine article Sunset

Chilled Soups Temper Hot Days

Article excerpt

Surprising ingredients produce simple, hearty fare

Apples with potatoes, mangoes with black beans, peaches with rice - hardly run-of-the-mill soup combinations. But these low-fat, satisfying soups - with the refreshing tang of fresh fruit - may be just what you crave for lunch in order to save space for a special dinner, or savor for evening to balance that big business lunch.

For busy schedules, these soups offer considerable flexibility. All can be assembled in minutes. Two need to cook first, but you can chill them down in about 15 minutes by setting the pan in. ice water and stirring frequently. Or you can make the soups the day before - even in the morning - and refrigerate until it's time to serve.

To complete these simple meals, consider sandwiches to go with the soups. To keep your nutritional edge, avoid rich spreads for the bread. Make use of leaner alternatives such as nonfat sour cream, Dijon mustard, or roasted vegetable purees (see page 138). If the filling is meat, be sure it is lean and fat is trimmed.

Black Bean Gazpacho

This soup keeps cool two ways, You refrigerate the basic ingredients - then whirl them smooth in a blender - and use chilly tasting cucumbers with mango for salsa that is spooned into the soup.

2 cans (14 or 15 oz. each) black beans, cool or chilled 3/4 cup vegetable broth or regular-strength chicken broth, cool or chilled 1 teaspoon ground cumin 1/2 teaspoon ground coriander 1 cup 1/2-inch cubes European cucumber 3 tablespoons chopped red onion 3 tablespoons lime juice 1 medium-size (about 3/4 lb.) firm-ripe mango 1/4 to 1/2 teaspoon crushed dried hot red chilies 3 tablespoons unflavored nonfat yogurt Fresh cilantro (coriander) leaves Salt

Rinse and drain beans. In a blender, combine 1 1/4 cups beans, broth, cumin, and ground coriander; whirl until smoothly pureed. Pour soup into a bowl and stir in remaining beans. Use, or if making ahead, cover and chill up to 1 day.

Mix cucumber, red onion, and lime juice. Cut peel off mango and slice fruit from sides and edges of the fiat pit; discard pit. Cut the mango pieces into 1/2-inch cubes and add to cucumber mixture; season to taste with chilies. Use, or if making ahead, cover and chill up to 6 hours, Ladle soup into shallow bowls and spoon cucumber-mango salsa into each. Garnish with yogurt and cilantro leaves. Add salt to taste. Serves 2 or 3.

Per serving: 225 cal. (8 percent from fat); 11 g protein; 1.9 g fat (0.2 g sat.); 43 g carbo. …

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