Mint-Flavoured Bisque

Mint-Flavoured Bisque

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.

6 servings
Preparation 15 min
Cooking 35 min

Standing 2 h

260 calories per serving 


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
1/3 cup creamy soy preparation for cooking [optional]   85 mL
85 mL Mint Sauce (Recipe)   1/3 cup
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

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

Nutrition Facts

per 1 serving (520g)

Amount

% DV*

* DV = Daily Value

Calories

260

Fat

8 g

12 %

Saturated 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

60 %

Vitamin C

50 %

Calcium

10 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

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

More info


This recipe is in the following categories: Vegetables | Soups | Halal | Heart-healthy | High Fibre | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Vegan | Vegetarian


Mint Sauce

Mint Sauce

A very British sauce, ideal to accompany lamb, grilled meats, and to perk up the Mint-Flavoured Bisque.

85 ml (0.33 cup)
Preparation 10 min
Standing 8 h


Ingredients

1/2 cup fresh mint, chopped   26 g
3 1/2 tbsp white vinegar   55 mL
2 1/4 tsp sugar   9 g

Before you start

This sauce requires a curing time of about 8 hours.

Method

Chop the mint leaves, then put them in a bowl.

Pour the vinegar and sugar into a saucepan. Bring to a boil, then pour the hot liquid over the mint leaves. Stir well, then cover and chill in the refrigerator for at least 8 hours.

Remarks

This sauce can be kept up to 5 days in the refrigerator.

This recipe is in the following categories: Vegetables | Sauces & Dips | Halal | Kosher | Vegan | Vegetarian | British

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