Is anyone else feeling less than svelte after indulging during the holidays? If we’re like millions of Americans, our resolutions for 2004 call for less food and more exercise.
This soup will satisfy our yearning for filling, full-flavored fare as we downsize. It keeps well in both frig and freezer so keep plenty on hand for fast lunches and light suppers.
This recipe has no added fat – and needs none.
When making it for the first time awhile back, I employed the standard trick to reduce fat while enriching the flavor in soups and stews. It’s easy: simply sauté the garlic and onions in a tablespoon of olive oil (typically less than specified) to a deep gold rather than until translucent (the typical instruction). Doing so releases the onion’s natural sugar and can make a big difference in perceived richness.
In this soup, however, side-by-side taste tests yielded no difference at all. In Pot One, I threw in all the ingredients, no oil, no cooking. In Pot Two, I sautéed the garlic and onion sautéed in oil first. No difference.
So nix the oil for not one drop is needed. It doesn’t happen often so with each swallow, let’s just enjoy. (And feel mighty virtuous.)
LOW FAT VEGETABLE SOUP
Stove time: 45 minutes
Makes 13 cups
- 3 15-ounce cans fat-free vegetable broth
- 3 15-ounce cans diced or stewed tomatoes
- 1 tablespoon minced garlic
- 1 onion, chopped (about 1 cup)
- 8 ounces fresh mushrooms, quartered (about 2 cups)
- 3 zucchini, chopped (about 4 cups)
- 2 carrots, chopped (about 1 cup)
- 1 russet potato, skin on, chopped (about 1¾ cups)
- 3 tablespoons chopped fresh parsley
- 2 tablespoons chopped cilantro (optional)
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- Salt and pepper to taste
Heat a four-quart Dutch oven on medium heat. Add vegetable broth and tomatoes. Add remaining ingredients as prepared. Cover and bring to a boil. Reduce heat and simmer until vegetables are tender, about 30 minutes. With a slotted spoon, transfer 3 cups of the cooked vegetables to a blender or food processor. Add about 1/4 cup cooking liquid and purée until smooth. Return the purée to cooking liquid. Season to taste with salt and pepper and serve.
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