Fall Soups Fit for the Blender

The secret to weeknight soup is right there in your blender. You’ll spend less time cooking — and cleaning — and in minutes you’ll have piping-hot soup ready to start your meal. I’ve blended quinoa into tomato bisque for some hearty added protein, and I’ve even added wonderful creaminess to classic carrot-ginger soup with blended cashews.

Creamy Carrot-Cashew and Ginger Soup
Yield: 6 servings
1 tablespoon extra virgin olive oil
1 onion, chopped
1 pound carrots, chopped and cooked
1 cup raw cashews, soaked for 4 hours or overnight
One 1-inch piece fresh ginger, peeled and chopped
1 cup vegetable broth
1/2 cup almond milk or cashew milk
1/2 cup fresh cilantro or parsley
Juice of 2 limes
Salt and pepper
Heat the olive oil in a skillet over medium heat. Add the onion and cook until softened, about 5 minutes; transfer to a blender. Working in batches if necessary, add the carrots, cashews, ginger, broth and cashew milk; blend until smooth and hot, about 1 minute. Add the cilantro and blend until chopped, about 5 seconds. To serve, stir in the lime juice and season with salt and pepper.

Per serving: Calories 154; Fat 11 g (Saturated 2 g); Sodium 71 mg; Carbohydrate 13 g; Fiber 3 g; Sugars 3 g; Protein 4 g

Quinoa Tomato Bisque
Yield: 6 servings

1 tablespoon extra virgin olive oil
1/2 medium onion, chopped
2 cloves garlic
2 carrots, chopped into small pieces
One 28-ounce can diced tomatoes with juice
1 cup vegetable broth
1/2 cup cooked quinoa
1/2 cup almond milk
1 1/2 teaspoons honey
Salt and pepper

In a large pot, heat the olive oil over medium heat. Add the onion, garlic and carrots; cook, stirring occasionally, until softened, about 10 minutes; transfer to a blender. Working in batches if necessary, add the tomatoes with their juice, broth, quinoa, milk and honey; blend until smooth and hot, about 1 minute. Season with salt and pepper.

Per serving: Calories 175; Fat 4 g; Sodium 142 mg; Carbohydrate 30 g; Fiber 4 g; Sugars 5 g; Protein 5 g

Smoky Sweet Potato Soup
Yield: 6 servings

1 tablespoon extra virgin olive oil
1 large onion, chopped
1 large carrot, peeled and shredded
2 sweet potatoes (2 pounds), peeled, chopped and cooked
1 to 2 chipotle peppers in adobo sauce, plus 1 tablespoon adobo sauce
2 sprigs thyme, leaved removed
Salt and pepper

In a large pot, heat the olive oil over medium heat. Add the onion and carrot; cook, stirring occasionally, until softened, about 10 minutes; transfer to a blender. Working in batches if necessary, add the sweet potato, chipotle peppers and adobo sauce, thyme and 2 cups water; blend until smooth and hot, about 1 minute. Season with salt and pepper.

Per serving: 87 g; Fat 3 g; Sodium 39 mg; Carbohydrate 15 g; Fiber 2 g; Sugars 1 g; Protein 1 g

Silvana Nardone is the author of the Silvana’s Gluten-Free and Dairy-Free Kitchen: Timeless Favorites Transformed.

from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/1OyFy4s