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Recipes

Three Yellow Vegetable Soup
Three readily available, healthful vegetables combine to make a luxurious, beautifully colored soup, perfect for cool fall dinners or late spring brunches. Feel free to toast the sesame seeds in advance.


  • 1 large sweet potato (12 ounces), peeled and cut into chunks
  • 3/4 pound carrots, cut into chunks
  • 3/4 pound seeded butternut squash, peeled and cut into chunks
  • 2 teaspoons sesame seeds
  • 1/2 cup frozen orange juice concentrate
  • 2 cups low-fat (1%) milk
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 3 tablespoons reduced-fat sour cream
  • 2 tablespoons minced chives, for garnish

1. Place sweet potato, carrots and squash in a vegetable steamer. Cover and steam until tender, about 12 minutes.

2. Meanwhile, in a small ungreased skillet, toast sesame seeds over medium heat, 3 to 5 minutes.

3. Place cooked vegetables and orange juice concentrate in food processor or blender and process to a smooth puree.

4. Transfer puree to a saucepan, add milk, salt and pepper, and simmer over low heat until heated through.

5. Ladle soup into 4 shallow bowls. Top with a dollop of sour cream and a sprinkling of toasted sesame seeds and chives.


Nutritional Information
Per serving: 269 calories, 4g total fat, 1.7g saturated fat, 1.4g monounsaturated fat, 0.5g polyunsaturated fat, 4.9g dietary fiber, 9g protein, 52g carbohydrate, 9mg cholesterol, 238mg sodium.
Good source of: beta-carotene, calcium, potassium, vitamin C.


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

Prep Time
45