Source: Keri Glassman | Catégorie: Diabétique, Plats principaux, Santé du cœur, Soupes et ragoûts

Thai Sweet Potato Bisque with Parmesan Whole Wheat Crostini

Warm your heart with this healthy Thai soup.

Thai Sweet Potato Bisque with Parmesan Whole Wheat Crostini

INGRÉDIENTS

  • Thai Sweet Potato Bisque
  • 1 Tbsp canola oil 15 mL
  • 1 cup chopped yellow onion 250 mL
  • 2 cloves fresh garlic, chopped
  • 1 to 1 1/2 inches (2.5 to 3.8 cm) fresh ginger root, finely chopped
  • 4 medium sweet potatoes, peeled and cubed
  • 3 carrots, peeled and cut into 1/2-inch (5-cm) pieces
  • 1 small chile pepper or jalapeño, chopped
  • 4 cups reduced-fat and reduced-sodium vegetable stock 1L
  • 1/2 cup light coconut milk 125 mL
  • 2 Tbsp fresh lime juice 30 mL
  • 1/2 tsp curry powder 2 mL
  • 1/4 tsp ground red pepper 1 mL
  • 14 oz extra firm tofu, cubed 400 g
  • 1/4 cup cilantro, chopped 60 mL
  • Parmesan Whole-Wheat Crostini
  • 1 1/2 Tbsp canola oil 20 mL
  • 3 cloves garlic, minced
  • 10 slices fresh, crusty whole-wheat bread or baguette
  • 2 Tbsp Parmesan cheese 30 mL

PRÉPARATION

  • 1. In large stockpot, heat canola oil over high heat. Add onion, garlic and ginger and sauté 2-3 minutes. Add sweet potatoes, carrots, chile pepper and vegetable stock and bring to boil over high heat. Reduce to medium-low and simmer until vegetables are tender (35-40 minutes), stirring occasionally.
  • 2. Allow to cool slightly. Transfer to blender in batches, and purée until smooth. Return to stockpot and add coconut milk, lime juice, curry powder and red pepper; stir well to blend.
  • 3. Add tofu and cook another 10 minutes over medium heat, gently stirring once or twice.
  • 4. To make Parmesan Whole-Wheat Crostini: In small bowl, combine canola oil and garlic. Brush bread slices equally with mixture. Sprinkle equally with Parmesan cheese and broil 3 to 5 minutes until toasted.
  • 5. Garnish soup with cilantro and serve with Parmesan Whole-Wheat Crostini.

RENDEMENT

10 servings

PORTION

1 cup (250 mL) and 1 slice Crostini

VALEUR NUTRITIVE

Per Serving

Calories140
Lipides6 g
Gras saturés2.5 g
Cholestérol0 mg
Glucides18 g
Fibres3 g
Protéines5 g
Sodium110 mg