Recipe: Creamy Vegetable Soup (with milk, roasted vegetables, and garam masala)

CREAMY VEGETABLE SOUP

"This recipe calls for first roasting its vegetables. Although a bit time-consuming, the end result helps each vegetable retain its unique flavor and it intensifies the depth of flavor of the overall dish. In addition, the process prevents the color of the soup from turning muddy when pureed. While there are many versions of garam masala, they nearly always include cinnamon, clove, cumin, nutmeg and cardamon. These spices give the dish a warm, earthy flavor and are a nice compliment to the soup's more mild milk base."

1 small zucchini, cut in 1-inch pieces
1 small acorn squash, peeled, seeded and cut into 2-inch pieces (about 3 cups)
1 medium carrot, cut into 1-inch pieces
Cooking spray
1 tsp. garam masala*
3 cups cold water
2 cups 1% milk
Salt and freshly ground black pepper, to taste
Low-fat sour cream (optional)
3 garlic cloves, peeled and halved
1 yellow bell pepper, seeded and cut into 2-inch pieces
2 cups broccoli florets
2 cups cauliflower florets
1/2 fennel bulb, cut in 1-inch pieces
1 medium red-skin potato, diced
2 large shallots, quartered
1 medium tomato, seeded and cut into 6 wedges

Preheat the oven to 425 degrees F. Coat two baking sheets with cooking spray.

On one sheet, place the garlic, bell pepper, broccoli, cauliflower, fennel, potato, shallots, tomato and zucchini. Coat liberally with cooking spray. Place the acorn squash and carrots on the second sheet and coat with cooking spray as well.

Bake the vegetables for 15-20 minutes. Stir once and bake 10 minutes longer, or until slightly soft.

Transfer the vegetables to a large, deep saucepan. Add the spice mixture and 3 cups cold water. Bring to a boil, reduce the heat, cover and simmer until the vegetables are very soft, about 20 minutes.

Add the milk. Transfer the mixture to a blender and puree until smooth. Season with salt and pepper.

Serve hot and garnish with a dollop of sour cream, if desired.

* Or make your own mixture of 1/2 tsp. ground cinnamon, plus 1/8 tsp. each ground allspice, coriander and black pepper

Makes 10 servings

Per serving: 80 calories, <1 g total fat (0 g saturated fat), 17 g carbohydrate, 4 g protein, 3 g dietary fiber, 110 mg sodium

Source: the American Institute for Cancer Research