Chestnut Soup
Source: American Institute for Cancer Research

The versatile chestnut can be made into soup or dessert, stuffed into poultry, eaten whole as a snack, or added to a dish of mixed vegetables. And, unlike other nuts, chestnuts are virtually fat-free. They also are a good source of complex carbohydrates, minerals and a number of vitamins, particularly B6, B12 and C. Because their nutritional content compares to brown rice, chestnuts have been called “the grain that grows on a tree.”

The gods of Mount Olympus were said to have enjoyed the sweet nut of the abundant chestnut trees. Chestnuts used to be bountiful in the United States and were valuable to early Americans because they could be stored in the sand and used throughout the winter. But a lethal fungus blight wiped out most American chestnut trees in the last century. Most fresh chestnuts sold here are imported from Europe or Asia, where many varieties of trees are common. Efforts are underway to develop a blight-resistant American chestnut.

The tough part of cooking with chestnuts is getting them out of their hard, dark brown shells and bitter inner skin. But cooked, peeled chestnuts are available, vacuum-packed in cans or frozen in plastic bags. This convenience makes cooking with chestnuts very easy.

If using fresh chestnuts – available from September through February – pick those that are firm and plump. They may be stored unshelled in a cool, dry place. Shelled nuts should be put in a covered container and refrigerated.

2 tsp. canola oil
2 large shallots, chopped
1 jar, can or plastic pouch (12–14 oz.) unsweetened cooked chestnuts, vacuum-sealed
1 small potato, peeled and chopped
2 cups fat-free, reduced-sodium chicken broth
1 tsp. dried thyme
1 cup reduced fat (2%) milk
Salt and freshly ground white pepper, to taste
1/2 cup chopped pecans, for garnish (optional)

In a large saucepan, heat the canola oil over medium-high heat. Sauté the shallots for about 4 minutes until the shallots are translucent and soft.

Add the chestnuts, potato and broth. Add the thyme and cook for about 40 minutes, partially covered, until the potatoes and chestnuts are very soft. Transfer soup to a blender and puree. Return to the saucepan and add the milk. Heat through over medium heat. Season to taste with salt and pepper.

Ladle into in individual bowls and garnish with pecans, if desired. This soup keeps for up to 3 days in the refrigerator. (Once refrigerated, soup becomes very thick. To achieve the consistency of a creamy soup, add equal amounts of milk and water, or broth.)

Makes 4 servings.

Per serving: 205 calories, 5 g. total fat (1 g. saturated fat), 36 g. carbohydrate, 6 g. protein, 5 g. dietary fiber, 419 mg. sodium.