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.
|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||1.5 L|
|1/3 cup||yogurt, plain, 2% [optional]||90 g|
|85 mL||Mint Sauce||1/3 cup|
|1 pinch||salt [optional]||0.2 g|
|ground pepper to taste [optional]|
- 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.
- 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.
- 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.
- Purée the soup in a blender or food processor. Cover and chill thoroughly in the refrigerator (at least 2 hours).
- Adjust the seasoning before serving. Garnish each bowl with a spoonful of Mint Sauce, a dollop of yogurt, and a few mint leaves.
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)
% Daily Value
Servings of Canada's Food Guide1 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|
ClaimsThis recipe is :
- Diet-related health claims :
- Excellent source of :
- Fibre, Folacin, Iron, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B6, Vitamin C, Vitamin K
- Good source of :
- Copper, Niacin, Vitamin B1, Vitamin E
- Source of :
- Calcium, Pantothenic Acid, Phosphorus, Selenium, Vitamin B12, Vitamin B2, Zinc
- Low :
- Saturated Fat
- Free :
- Cholesterol, Trans Fat
|Milk and Alternatives||0|