Cream of Vegetable Soup (Low Fat Cream Soup Base)
Source: Moosewood Restaurant Low-Fat Favorites : Flavorful Recipes for Healthful Meals
Servings: 6

Think of this recipe as the basic template for making a low-fat creamy soup. We've given specific ingredients for making broccoli, spinach, or asparagus soup. The soup base is also good for carrot, celery, and zucchini soups.

SOUP BASE:
2 1/2 cups chopped onions
1 garlic clove, minced or pressed
3 cups diced potatoes
1 cup chopped celery
3 cups water
vegetables and herbs of your choice (see below)

CHOOSE ONE OF THE FOLLOWING:

BROCCOLI:
5 cups chopped broccoli (florets and peeled stems)
1/2 teaspoon minced fresh thyme (1/4 teaspoon dried)
2 tablespoons chopped fresh basil (1 teaspoon dried)
1 tablespoon fresh marjoram (1/2 teaspoon dried)

SPINACH
10 ounces fresh spinach, rinsed, tough stems removed
1/4 teaspoon nut meg
2 tablespoons chopped fresh basil (1 teaspoon dried)
1/2 teaspoon minced fresh thyme (1/4 teaspoon dried)

ASPARAGUS
5 cups chopped asparagus (about 3 pounds in the store)
2 tablespoons minced fresh dill (2 teaspoons dried)
1/2 teaspoon ground white or black pepper
2 cups buttermilk
salt to taste

In a soup pot, combine the onions, garlic, potatoes, celery, and water. Bring to a boil, then cover, lower the heat, and simmer for 20 minutes.

Add your chosen combination of green vegetable and herbs and simmer for 10 to 15 minutes more, until the vegetables arc tender.

Working in batches in a blender or food processor, purée the soup with the buttermilk. Return it to the soup pot. Add salt to taste, reheat, and serve.

CREAM OF GREEN VEGETABLE SOUP WITH BROCCOLI PER 10-OZ SERVING:
126 calories, 5.8 g protein, 1.0 g fat, 25.1 g carbohydrates, 5 g saturated fatty acids, .2 g polyunsaturated fatty acids .2 g monounsaturated fatty acids, 3mg cholesterol, 141 mg sodium 3.5 g total dietary fiber

CREAM OF GREEN VEGETABLE SOUP WITH SPINACH PER 10-OZ SERVING:
122 calories, 5.5 g protein, 1.0 g fat, 24.1 g carbohydrates, .5 g saturated fatty acids 2 g polyunsaturated fatty acids, 2 g monounsaturated fatty acids, 3 mg cholesterol, 158 mg sodium, 3 2 g total dietary fiber

CREAM OF GREEN VEGETABLE SOUP WITH ASPARAGUS PER 10-OZ SERVING:
132 calories 6.4 g protein, 1.1 g fat
26.0 g carbohydrates, .5 g saturated fatty acids, .2 g polyunsaturated fatty acids, 2 g monounsaturated fatty acids, 3 mg cholesterol, 138 mg sodium, 3.7 g total dietary fiber