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Mint-Flavoured Bisque

1 Reviews
0% would make this recipe again

A green vegetable, mint-flavoured soup, served cold.

This refreshing and delicious recipe has been developed in cooperation with my friend Francesca, who also was transplanted to Montreal a few years ago.

Preparation : 15 min Cooking : 35 min Standing : 2 h
260 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Heart-healthy

Ingredients

3 potatoes, peeled and cut into 2 cm pieces 600 g
3 cups green/snap beans, cut into 2 cm pieces 300 g
2 zucchini, cut into 2 cm pieces 260 g
2 1/2 cups frozen peas 300 g
3 leeks, chopped 900 g
6 tbsp fresh mint, chopped, plus some leaves to garnish 18 g
2 cloves garlic, minced
3 tbsp olive oil 45 mL
6 cups vegetable broth, low-sodium 1.5 L
85 mL Mint Sauce 1/3 cup
1/3 cup creamy soy preparation for cooking [optional] 85 mL
salt [optional]
ground pepper to taste [optional]

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Prepare the vegetables. Peel the potatoes and dice them coarsely into 2 cm pieces. Chop the leeks and the mint leaves; mince the garlic. Coarsely cut the green beans and zucchini into 2 cm pieces.
  2. Heat the oil in a saucepan over medium heat. Sweat the leeks 2-3 min, then add the garlic, potatoes, green beans, and zucchini. Sauté 4-5 min with occasional stirring. Pour in the vegetable broth, then season with salt and pepper. Cover and cook 15 min, until the vegetables are softened.
  3. Meanwhile, boil or steam the peas in a separate pot of salted boiling water for a couple of minutes. Add the cooked peas to the other vegetables when they are done, then add the chopped mint leaves.
  4. Purée the soup in a blender or food processor. Cover and chill thoroughly in the refrigerator (at least 2 hours).
  5. Adjust the seasoning before serving. Garnish each bowl with a spoonful of Mint Sauce, a dollop of soy preparation, and a few mint leaves.

Remarks

The bisque keeps up to 5 days in the refrigerator or up to 3 months in the freezer.

Nutrition Facts Table

per 1 Serving (500g)

Amount

% Daily Value

Calories

260

Fat

8 g

12 %

Saturated 1.1 g
+ Trans 0 g

5 %

Cholesterol

0 mg

Sodium

140 mg

6 %

Carbohydrate

43 g

14 %

Fibre

8 g

31 %

Sugars

11 g

Protein

8 g

Vitamin A

58 %

Vitamin C

51 %

Calcium

9 %

Iron

25 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 3 ¾ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Cholesterol, Trans Fat
Low  :
Saturated Fat
Source of  :
Calcium, Pantothenic Acid, Phosphorus, Selenium, Vitamin B12, Vitamin B2, Zinc
Good source of  :
Copper, Iron, Niacin, Vitamin B1, Vitamin E
Excellent source of  :
Fibre, Folacin, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B6, Vitamin C, Vitamin K
Diet-related health claims  :
Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables 2 ½
Fats 1
Other Foods 0

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Members' Reviews

1 Reviews (1 with rating only ) 0% would make this recipe again

This recipe is in the following categories

Vegetables | Soups | Low Saturated Fat | Heart-healthy | High Iron | Vegetarian | Vegan | High Fibre | Low Cholesterol | Halal | Kosher