Try this Creamy Spinach Soup recipe as a part of a healthy holiday meal.
Creamy Spinach Soup Recipe
Perfect for winter evenings, this rich and creamy soup is a good
source of calcium and iron (from the spinach). The soup also
contains vitamin A and lutein (from the zucchini, carrots, and
spinach). And don’t forget that onions are one of nature’s best
sources of quercetin, another cancer-fighter.
1 onion, chopped
• 2 cloves garlic, crushed
• 2 tablespoons olive oil
• 1 russet potato, cut into chunks
• 1 carrot, sliced
• 1 cup chopped zucchini
• 1/3 cup butter
• 1/3 cup whole-wheat pastry flour
• 2 cups milk or soymilk
• 1 bunch spinach, chopped
• 1/4 cup chopped parsley
• 1/2 teaspoon dried basil
• 1 teaspoon salt
• 1/8 teaspoon black pepper
• Diced red peppers, optional
1. In a large saucepan, sauté the onion and garlic in the olive oil
briefly, taking care not to burn the garlic. Add the potato and
carrot and sauté for 5 minutes. Cover the vegetables with water
(just enough so the vegetables are submerged) and simmer until they
are almost tender (about 10 minutes), then add the zucchini and
simmer for 5 more minutes. Puree the mixture in a blender.
2. In a small frying pan over low heat, melt the butter. Make a
roux by stirring the flour into the melted butter, then add the
milk or soymilk and stir until the mixture is thickened.
3. Combine the pureed vegetables and the roux in a soup pot and add
the spinach, parsley, basil, salt, and pepper. Cook over very low
heat for 5 minutes, stirring occasionally. Adjust the seasonings to
taste and serve. For a festive flair, sprinkle each bowl of soup
with diced red peppers. Serves 6.
Read the article Healthy Holiday Feast Recipes for more healthy holiday dishes.