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Recipes

Red Pepper-Carrot Soup with Walnut Pesto
A swirl of pesto made with walnuts and flaxseed oil, adds pungent nut and basil flavor to this smooth soup.
  • 1 tablespoon olive oil
  • 1 medium onion, sliced
  • 3 cloves garlic, smashed and peeled
  • 4 red bell peppers, cut into large slices
  • 2 carrots, cut into chunks
  • 1 pound all-purpose potatoes, peeled and sliced
  • 1 cup vegetable broth
  • 1 can (12 ounces) carrot juice
  • 3/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 8 walnut halves
  • 3 tablespoons grated Parmesan cheese
  • 1 cup packed fresh basil leaves
  • 1/4 cup flaxseed oil

1. In medium saucepan, heat oil over medium heat. Add onion and 2 cloves of garlic, and cook, stirring, 3 to 4 minutes, or until softened. Add bell peppers, carrots, potatoes, broth, carrot juice, salt, and pepper, and bring to a boil. Cover, reduce heat to medium-low, and simmer 20 minutes. Uncover and set aside to cool slightly.

2. Meanwhile, place remaining 1 clove garlic and walnuts in a food processor and process to very finely chop. Add Parmesan and basil and process until a coarse paste forms. Scrape down sides. Add flaxseed oil and continue processing until well combined. Transfer pesto to a bowl.

3. With slotted spoon, transfer vegetables and garlic from saucepan to food processor. Process to a coarse puree. Return puree to broth remaining in saucepan and stir to combine. Divide soup among 4 soup bowls and swirl pesto into each serving.


Nutritional Information
Per serving: 387 calories, 22g total fat, 3g saturated fat, 5.9g monounsaturated fat, 12g polyunsaturated fat, 7.1g dietary fiber, 8g protein, 45g carbohydrate, 4mg cholesterol, 821mg sodium.
Good source of: beta-carotene, fiber, potassium, vitamin B6, vitamin C.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
40