Here is another soup recipe, even though it’s Spring! But, with winter hanging on (I skied last night and it was minus 9 degrees C this morning), it’s still time for warm and comforting soup.
This is one of my favourite soups, and it’s rare that someone tries it and doesn’t request the recipe. It is very quick to prepare since it relies mostly on frozen vegetables (but if you have the time and they’re in season, you can use fresh corn and peas). This soup’s zesty flavor comes from salsa verde (available at most well-stocked supermarkets), which is made with tomatillos, small “mini” green tomatoes encased in a papery husk. Indigenous to Mexico and Central America, tomatillos play an important role in Mexican cuisine, and they are an excellent source of vitamin C. Fortunately you can grow them in other climates, so they are becoming increasingly available (we often get them in our Spring/Summer CSA box).
Ingredients
- 1 large onion (chopped)
- 1 tbsp. olive oil
- 1 12-oz. jar Salsa Verde (mild or whatever’s available)
- 3½ cups (1 lb. bag) frozen corn
- 1 cup frozen peas
- 4 cups chicken broth (or vegetable broth, or 4 cups water with 5 tbsp. light miso)
- 4 garlic cloves (chopped or minced)
- ½ cup fresh cilantro (you can substitute chopped spinach or parsley) + more for garnish
- 2 jalapenos — (optional – depends on how spicy your salsa is, and how fiery you like your soup!)
Directions
- In a large saucepan, saute chopped onion in olive oil until translucent.
- Add salsa, corn, peas, broth and garlic, and simmer for 5-10 minutes. Puree half of mixture in blender. If you prefer a creamier texture, you can puree all the soup.
- Meanwhile, chop cilantro and jalapenos (if using). Return pureed mixture to the rest of the soup, add cilantro and jalapenos, and simmer for another 5-10 minutes.
To serve, garnish with extra chopped cilantro.
Variations: Sweet potato is a nice addition to this soup (you can cook it quickly in the microwave while preparing the other ingredients).
Makes EIGHT 1-cup servings.
Nutrition per serving
- 130 calories
- 6 g protein
- 21 g carbohydrates
- 3 g fat (<1 g sat),
- 0 mg cholesterol
- 3 g fiber
- 570 mg sodium
- 440 mg potassium
- 23 mg calcium
- 35 mg magnesium
SOURCE: Food for Thought: Healing Foods to Savor, by Sheila Kealey and Vicky Newman with Susan Faerber. California: Regents of the University of California, 2012.
More healthy recipes here.
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