As temperatures rise for summer, chilled soups will become more popular.
They can usually be prepared quickly, often in a blender or food processor.
Be sure to pack these soups with nutrients with low-calorie and low-fat ingredients such as fruits and vegetables.
Both of the soups we feature today are especially rich in beta carotene, vitamin C and potassium.
Vegetable-based chilled soups make a refreshing appetizer, light main course or can be paired with a sandwich, wrap or stuffed pita pocket to round out a healthy meal.
Fruit-based chilled soups also can be served as an appetizer, dessert or as a brunch option. Dried fruits can be added if a chewy texture is desired for the specific type of soup, or dried fruits can be cooked, pureed and then added to the soup. Using frozen fruits speeds the chilling of soup before serving. Chilled fruit soups can even be served in a glass as a breakfast beverage.
Chilled soups should be very cold and served in chilled bowls or dishes using a chilled ladle. If serving on a buffet the bowl used for serving can be placed in a larger bowl of ice to keep very cold. A chilled glass pitcher also can be used. If served as an appetizer, the soup should always complement the meal.
Soup recipes are very adaptable to suit individual taste preferences or to accommodate the ingredients you have available. For example, gazpacho is most commonly made from a tomato or tomato juice base, but we chose to use mango for our mango citrus gazpacho recipe. Lemon juice could easily be substituted for the lime juice, and finely diced summer squash could be substituted for one of the vegetable ingredients. Fresh parsley can be used instead of cilantro in both of our soup recipes for those folks who don't like cilantro. Part of the fun of creating soups is varying the ingredients to include your favorites.
Becky will teach Learn with Lunch and Learn with Brunch cooking classes at Buy For Less stores at the following times and places:
Noon, Tuesday, 3501 Northwest Expressway.
Noon, June 19, 10011 SE 15 in Midwest City.
9:30 a.m. June 20, Uptown Grocery Co., 1230 W Covell in Edmond.
Class size is limited, so call 302-6273, ext. 332 for reservations.
Mango Citrus Gazpacho Recipe
Makes 5 servings
2 cups diced fresh mango (frozen can be used instead)
2 cups orange juice
2 tablespoons olive oil
¼ cup freshly squeezed lime juice
¼ teaspoon salt
¼ teaspoon ground black pepper
1 cup finely diced red bell pepper
1 cup finely diced peeled cucumber
¼ cup finely diced purple onion
1 teaspoon fresh garlic
¼ cup chopped fresh cilantro
Chilled Corn & Avocado Soup
Makes 3 cup servings
11.5 ounces low sodium vegetable juice
1 tablespoon freshly squeezed lemon juice
1 medium avocado, peeled, seeded and diced in ¼ inch pieces
1 cup unsalted fresh, frozen or unsalted canned and drained corn
¼ cup chopped fresh cilantro