Thai Sweet Potato Bisque with Parmesan Whole Wheat Crostini
Warm your heart with this healthy Thai soup.
- 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
- 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.
1 cup (250 mL) and 1 slice Crostini
|Total Fat||6 g|
|Saturated Fat||2.5 g|
Crispy Chickpeas and Pumpkin Seeds with Lime
Fuel your next exercise bout or begin your post-exercise recovery with this tasty, healthy snack that is rich in fiber and a good source of protein. Canola oil's neutral taste lets the lively flavors of smoked paprika and lime step to the fore. This crunchy snack is great tossed into green salads or soups, too.
Curried Corn and Pepper Chowder
When fresh corn is available, use about 3 cobs in place of frozen corn; cook and then cut the kernels from the cobs. Roasted corn is especially tasty. For a spicier soup, stir in a pinch of cayenne pepper or red pepper flakes along with the black pepper. The neutral taste of canola oil allows the vibrant flavors in this main course soup to shine.