Soups & Sides

Celery-Root-Spiked Mashed Potatoes

Serves 4

November, 2003

2 large baking potatoes, peeled and cut into 2" pieces

1 cup celery root, peeled and diced

2 cloves garlic, peeled

1/3 cup nonfat sour cream

1 tablespoon butter

Salt and ground black pepper to taste

Combine potatoes, celery root and garlic in a large saucepan and add enough water to cover. Place pan over high heat and bring to a boil. Reduce heat to medium and simmer 20 minutes, until potatoes and celery root are fork-tender. Drain and return to pan.

Add sour cream and butter and beat or mash until smooth (or until desired consistency). Season with salt and black pepper.

Nutrition score per serving: 175 calories, 3 g fat, 2 g saturated fat

Corn Salsa

Serves 6

June, 1996

6 large ears of fresh sweet corn, husked

1 red bell pepper

1 large ripe tomato (or 2 small, or 1 cup of cherry tomatoes), diced

2 jalapeno peppers, cored, seeded and minced

1 bunch scallions, diced


1/4 cup corn oil

1/4 cup fresh lime juice

2 tablespoons water

1 teaspoon salt

1 teaspoon chili powder

2 tablespoons minced, fresh cilantro

2 tablespoons minced, fresh oregano

2 garlic cloves, minced

1 teaspoon cumin

1/4 teaspoon freshly ground black pepper

Combine all ingredients for dressing and let stand so flavors can blend.

Meanwhile, cook corn for 10 minutes in a large pot of boiling water. Remove and place in cold water to prevent further cooking and to retain the corn's natural sweetness. When cool, cut off kernels and place in a large bowl (you should have about 4 cups).

Roast red pepper over a gas flame or in the broiler until charred on all sides; remove from heat source and place in a plastic or paper bag. Seal and let stand for about 10 minutes or until the skin begins to sweat. Remove the charred skin by rinsing the pepper under cold running water. Core pepper and remove seeds and veins; chop flesh into small pieces and add to corn.

Add tomatoes, jalapeno s and scallions. Pour dressing on top and toss gently to combine. Refrigerate at least four hours or overnight to let flavors blend completely. Serve with baked tortilla chips or French bread.

Nutrition score per serving: 295 calories, 10 g fat

Easy Winter Soup

Serves 4

February, 1999

Nonstick cooking spray

1 cup sliced mushrooms

2 medium carrots, finely chopped

2 stalks celery, chopped

1 medium onion, chopped

1/2 cup pearl barley, washed and drained

2 teaspoons dried thyme

1 diced tomato

4 cups beef broth

1 cup fresh parsley

Coat a 4-quart pan with nonstick spray. Add the mushrooms, carrots, celery, onion, barley, and thyme. Cook over medium-high heat, stirring until vegetables are tender, about 10 minutes. Add diced tomato and beef broth, and bring soup to a boil, stirring frequently. Reduce heat to medium, and simmer until barley is tender and soup begins to thicken, about 45 minutes. Stir in parsley and serve.

Nutrition score per serving: 134 calories, 1 g fat, 0 g saturated

Southwest Corn and Pumpkin Chowder

Serves 6

October, 1995

2 teaspoons vegetable oil

1 large onion, finely chopped

1 sweet red pepper, cored, seeded and diced

2 large garlic cloves, finely chopped

1 jalapeno pepper, seeded and finely chopped

1 teaspoon chili powder

2 cups fresh corn kernels or 1 10-ounce package frozen corn kernels, thawed

1 14 1/2-ounce can vegetable or chicken broth

2 cups pumpkin flesh, cut in 1/2" cubes

1/4 teaspoon salt

1 cup water

2 tablespoons fresh lime juice

1/4 cup finely chopped cilantro

Heat oil in large saucepan over medium heat. Add onion; saute 2 minutes. Add red pepper; saute 3 minutes. Add garlic, jalapeno, chili powder and corn; saute 2 more minutes.

Stir in vegetable broth, pumpkin and salt. Heat to boiling. Reduce heat to low and simmer 10 minutes or until pumpkin is tender. Remove from heat.

With a slotted spoon, transfer 1 cup solid mixture from soup to blender. Puree until smooth. Stir back into chowder, then stir in water and lime juice. Simmer 2 minutes to heat through. Ladle into soup bowls and garnish with cilantro.

Nutrition score per serving: 91 calories, 2 g fat

Spiced-Red Pepper Hummus

Serves 8

July, 2000

4 cloves garlic, unpeeled

1/3 cup packed fresh parsley leaves

15 ounces canned chickpeas (garbanzos), rinsed and drained

1 cup jarred roasted red peppers, rinsed and drained well

6 pitted oil-cured black olives

2 tablespoons tahini

2 tablespoons lemon juice

1 tablespoon mild cayenne pepper sauce

Pre-cut vegetable sticks and whole-wheat pita wedges, for dipping

Place garlic in small dish (or custard cup), adding enough water to just cover garlic (about 3 tablespoons). Cover dish with plastic wrap and microwave 1 minute at full power; discard water.

When cool enough to handle, squeeze garlic into food processor. Add parsley and process until chopped. Add chickpeas, red peppers, olives, tahini, lemon juice and pepper sauce. Blend until smooth. Serve with pita triangles and raw vegetable sticks.

Nutrition score per serving: 177 calories, 4 g fat, <1 g saturated fat

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