Chilled Coconut Corn Soup
Calories 158 (28% from fat)
Fat 4.9 gram
Saturated Fat 1.4 gram
Trans Fat 0 gram
Cholesterol 1.5 mg.
Sodium 1187 mg.
Carb. 27 gram
Fiber 3.7 gram
Sugar 11 gram
Sugar Alcohol 0 gram
Protein 4 gram
2/3 cup onion, diced
1/3 cup celery, diced
3 Tbsp. leek, julienned
(Cut into thin strips or matchstick sized pieces.)
3 Tbsp. garlic, diced
1/4 cup carrot, diced
1 1/3 cups no salt added corn kernels
(If using canned corn, drain the water.)
3 Tbsp. lower fat butter
(We used I Can't Believe It's Not Butter light.)
1 tsp. salt
1/4 tsp. white pepper
2 1/4 cups low-sodium vegetable broth
1 cup unsweetened coconut water
(We used Zico Pure Premium Coconut Water.)
1/2 cup fat free half and half
1 bunch basil, tied in a cheesecloth sachet
1 Asian pear, seeded and diced
juice of 2 limes (approximately 2 Tbsp.)
watercress for garnish
red chilies, thinly sliced for garnish
Get your veggies chilled on a hot summer day. The creamy texture, sweet pear and touch of spice make this a refreshing afternoon snack.
This recipe is higher in sodium. If you're on a low-sodium diet, you might want to consider another option.
1. Prepare the first six vegetables, onion through corn and put them all in a bowl.
2. Heat a non-stick pan over medium heat. Once it's hot, add the butter and stir in the vegetables. Sauté until vegetables begin to soften, but not brown. Stir in the salt and pepper.
3. Pour in the vegetable broth, coconut water, half and half and bag of basil. Stir together, reduce heat to simmer, cover and cook for 30 minutes. Stir every 5-7 minutes.
4. Remove bag of basil and dispose it. Then either pour all the ingredients into a blender or use an immersion blender and puree until smooth. Pour soup into a bowl, cover and chill in the refrigerator for approximately 2 hours, until cold.
5. Combine the pear and lime juice together. Divide between 4 bowls and pour the coconut corn puree over the top of each one. Garnish with watercress and chilies.
NOTE: The chilies are HOT. If you want a just a bit of the spicy taste, stir the chilies in the soup, then remove and discard. The more you stir them, the more spicy hot the soup will pick up.
Yield: 4 Servings
You can freeze individual portions to serve later.
Move from the freezer to the refrigerator the day before and let thaw.
You can also microwave this, but just enough to thaw it, about a minute or two.